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Béchamel Sauce

Yield 2 1/4 cups (serving size: 1/4 cup)

Ingredients

  • 2 1/2 cups 1% low-fat milk
  • 8 black peppercorns
  • 1 (1/2-inch-thick) sliced onion
  • 1 bay leaf
  • 2 tablespoons stick margarine
  • 1/4 cup all-purpose flour
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground white pepper
  • Dash of ground nutmeg

Nutrition Information

  • calories 64
  • caloriesfromfat 46 %
  • fat 3.3 g
  • satfat 1 g
  • monofat 1.3 g
  • polyfat 0.8 g
  • protein 2.6 g
  • carbohydrate 5.9 g
  • fiber 0.1 g
  • cholesterol 3 mg
  • iron 0.2 mg
  • sodium 129 mg
  • calcium 85 mg

How to Make It

  1. Combine first 4 ingredients in a heavy saucepan; cook over medium-high heat to 180° or until tiny bubbles form around edge (do not boil). Remove from heat. Cover; let stand 10 minutes. Strain mixture through a sieve into a bowl; discard solids. Set aside.

  2. Melt margarine in saucepan over medium heat. Add flour, stirring with a whisk until blended. Cook 1 minute, stirring constantly. Gradually add milk mixture; cook over medium-low heat 5 minutes or until thick. Stir in salt, pepper, and nutmeg.