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Low- Calorie White Sauce


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Low- Calorie White Sauce

5/5 stars  100% LIKED IT    2 REVIEWS ALL GOOD
लो-कॅलरी व्हाईट सॉस - हिन्दी में पढ़ें (Low- Calorie White Sauce in Hindi) 

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Even when you load a white sauce based recipe with healthy veggies and other nutritious ingredients, there is still a niggling concern about the amount of butter and refined flour that goes into the white sauce. Not any more! Here is a delectable Low-Calorie White Sauce made with just one teaspoon of low-fat butter and whole wheat flour instead of maida. Cauliflower purée along with low-fat milk imparts a luscious creaminess to the sauce, making it just as good as the authentic recipe. Use this guilt-free white sauce to make your favourite international dishes.

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Low- Calorie White Sauce recipe - How to make Low- Calorie White Sauce

Preparation Time:    Cooking Time:    Total Time:     1Makes 1.25 cups (18 tbsp )
Show me for cups

Ingredients
1 1/2 cups chopped cauliflower
1 tsp low-fat butter
1 tbsp whole wheat flour (gehun ka atta)
1 cup low-fat milk , 99.7% fat-free
salt and to taste
Method
    Method
  1. Combine the cauliflower and 2 cups of water in a deep non-stick pan and mix well. Cover with a lid and cook on a medium flame for 7 to 8 minutes or till the cauliflower softens and the water has almost evaporated. Keep aside to cool slightly.
  2. Blend the cauliflower (along with the little water remaining) in a mixer to a smooth purée and strain it using a strainer. Keep aside.
  3. Heat the butter in a broad non-stick pan, add the whole wheat flour and sauté on a medium flame for a few seconds or till the wheat flour turns light brown in colour.
  4. Add the milk and cauliflower purée, mix well using a whisk till no lumps remain and bring to boil.
  5. Add the salt and pepper, mix well and cook on a medium flame for 1 minute, while stirring occasionally.
  6. Use as required.

Accompaniments

Baked Paneer in White Sauce 
Baked Ratatouille Pancakes in White Sauce 

Nutrient values (Abbrv) per tbsp
Energy11 cal
Protein0.8 g
Carbohydrates1.4 g
Fiber0.5 g
Fat0.2 g
Cholesterol0.4 mg
Sodium13.7 mg

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Reviews

Low- Calorie White Sauce
5
n_katira
 on 22 May 15 12:11 PM


Was really surprised to have a look at this recipe. But I tried and tossed in some pasta and veggies in it and it turned out awesome. Will make only low cal white sauce Italian delicacies henceforth.
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Low- Calorie White Sauce
5
Sally Cookie
 on 15 Apr 15 02:00 AM


Great article! I Totally agree, we need to be concient about the quality of the food that we eat if we want to have a healthier lifestyle. Fotunateltly technology is also aware of this and it''s producing a lot of alternatives to help us cook healthier meals, if you like stop by this article that I wrote myself about how technology can help us regarding healthy cooking http://sallycookingrecipe.com/reviews/easy-healthy-cooking-with-phillips-airfryer/
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