White Sauce ( Low Calorie Healthy Cooking )


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I have used low fat milk to reduce the calorie count of this sauce. Not just that, i have even used healthy cauliflowers as a thickening agent. The taste is comparable to the usual white sauce (which uses more of refined flour and butter for thickening apart from full fat milk). I have used this sauce in western dishes like vegetable florentine, and stuffed spinach leaves with white sauce, without compromising the taste. You will realize this for yourself when you try it out!

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Preparation Time: 
Cooking Time: 
Makes 2 cups
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Ingredients

1 1/2 cups cauliflower
2 tsp low-fat butter
1 tbsp whole wheat flour (gehun ka atta)
3/4 cup low fat milk(99.7% fat-free , readily available in the market)
salt to taste

Method
  1. Combine the cauliflower with 1½ cups of water in a deep pan and cook till the cauliflower softens.
  2. Cool slightly and blend in a mixer to a smooth purée.
  3. Strain using a strainer and keep aside.
  4. Heat the butter in a deep non-stick pan, add the flour and cook for ½ minute, while stirring continuously.
  5. Add the milk and cauliflower purée and bring to boil.
  6. Simmer for 3 to 4 minutes or till it thickens.
  7. Add the salt and pepper and mix well. Serve hot.
Nutrient values Per Cup :
EnergyProteinCarbohydrateFatCalciumFibre
91 calories 5.1 gm 9.8 gm 3.4 gm 133.0 mg 0.8 gm
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