Béchamel Sauce



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

Recipe from

Cooking Light

Nutritional 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


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


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.

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.

Anne Willan,

Cooking Light

March 1997
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