This makes a great basic béchamel sauce. If you’re using for a lasagna or a baked cheese dish, add in some grated parmesan cheese. It will add extra taste without too much cheesiness. If... you choose to use whole wheat flour, use whole wheat pastry flour as it’s closer in texture to all purpose flour. Add the liquid carefully as it may not absorb as much as regular flour.
The calorie content below is for the whole recipe which makes 3 cups of sauce, so you can work out the final amount of calories in your dish depending on how many cups you use. A serving is roughly 1/2 cup depending on the recipe you use.
Melt the butter over medium heat in a small saucepan. Stir in the flour until it is smooth. Cook until it starts to brown slightly. This is a roux.
Slowly add the milk or stock, while constantly stirring to avoid lumps. Cook stirring until the sauce thickens, and begins to bubble. Add salt and pepper to taste, and nutmeg and Parmesan, if using. If the sauce is too thick, gradually stir in extra liquid, a little at a time, until the desired consistency is reached. It’s ready to use.
For gluten-free béchamel, use one of the many all purpose gluten-free flour blends on the market, or try a 50/50 blend of rice flour and corn starch.
For vegans, instead of the dairy items, use vegetable ghee or vegan butter, and the unsweetened, unflavored plant milk of your choice.