Recipes of My Healthy Chefe

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Bechamel sauce

Sunday, March 03, 2019
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Total time
15 minutes
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Preparation time
10 minutes
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Portions
3

Using alternative product to the traditional bechamel recipe

Ingredients
or40 grams of margarine-like, margarine-butter blend, soybean oil and butteror40 grams of butter, 82% fat, unsalted
or40 grams of wheat flour, whole-grainor40 grams of rice flour, white, unenriched
or2 cups of beverages, almond milk, unsweetened, shelf stable (524 g)or2 cups of milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids and vitamin A and vitamin D (490 g)
or5 grams of black pepper, powder
or10 grams of salt, table
Preparation
1.
melt the margarine in a pot
2.
add flour to the margarine and make like a paste, do not allow to get colour
3.
add cold almond milk and mix well, bring to the boil and allow to boil for 2 min
Nutritional information
Per 100 gPer portion (201 g)% DRI
Energy100 kcal201 kcal10 %
Fat7 g14 g21 %
Fatty acids, total saturated3 g6 g29 %
Cholesterol11 mg22 mg7 %
Sodium721 mg1447 mg60 %
Carbohydrate8 g15 g5 %
Sugars1 g1 gremove
Fiber1 g1 g6 %
Protein2 g5 gremove