Cream sauces can be healthy, all you need is a little ingenuity.
Light béchamel
Serving size 2 cups
Creamy, velvety, maybe a little cheesy -- béchamel is a blessing when making Alfredo, ravioli, casseroles and so many other dishes. Of course, when made according to the usual recipe, it's not exactly figure friendly. Sadly, while there is nothing that can turn a sauce whose ingredients include butter, flour and cream into a zero calorie food, there is hope. With some recipe substitution, you can have your velvety sauce and not feel bad about eating it.
This recipe isn't perfectly low cal, but it is much healthier than most. Also, if you can't find arrowroot, use corn starch and give the sauce another few minutes to thicken.
Ingredients:
- 1 tablespoon butter
- 1 tablespoon flour
- 2 cups two percent milk
- 1 tablespoon arrowroot
- 1/4 cup Parmesan cheese (optional)
- 2 teaspoons white pepper
Directions:
- In a skillet, melt the tablespoon of butter over medium high heat. Once melted, add the flour and make a paste. Cook that paste for about 60 seconds or until it starts to smell nutty.
- Add all of the milk except a tablespoon and increase the heat to medium-high. Bring the milk to a boil.
- Once boiling, mix the reserved tablespoon of milk and arrowroot. Stir well and pour into the milk. It should thicken immediately, so keep stirring as you add the Parmesan cheese (if desired) and the white pepper.
- Stir to mix and serve.
