all-purpose flour, butter, parmesan- bechamel sauce- cook for your life- anti-cancer recipes

Basic Béchamel Sauce

1 Star2 Stars3 Stars4 Stars5 Stars (8 votes, average: 4.00 out of 5)
Loading...

Clock Icon for Prep Time 15 min prep
Person Icon for Serving Size 6 servings
Carrot Icon for Number of Ingredients Size 7 ingredients
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...

Ingredients


  • 6 tablespoons butter
  •  cup all-purpose flour
  • 3 cups warm milk, soy milk or stock
  • 1 teaspoons salt
  • ½ teaspoon freshly grated nutmeg
  • 1 tablespoon grated Parmesan (optional)
  • Pepper, to taste

Nutrition Facts

Calories

209 cals

Fat

16 g

Saturated Fat

10 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

4 g

Carbohydrates

12 g

Sugar

6 g

Fiber

0 g

Protein

5 g

Sodium

338 mg

Directions

  1. 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.
  2. 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.

Chef Tips

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.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



Leave a Review