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Low Calorie White Sauce ( Diabetic Recipe)
Tarla Dalal
06 December, 2024
-8895.webp)
Table of Content
Tags
Preparation Time
5 Mins
Cooking Time
12 Mins
Total Time
17 Mins
Makes
1 cups
Ingredients
Main 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 freshly ground black pepper (kalimirch) to taste
Method
- 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.
- Blend the cauliflower (along with the little water remaining) in a mixer to a smooth purée and strain it using a strainer. Keep aside.
- Heat the butter in a broad non-stick pan, add the wheat flour and sauté on a medium flame for a few seconds or till the wheat flour turns light brown in colour.
- Add the milk and cauliflower purée, mix well using a whisk till no lumps remain and bring to boil.
- Add the salt and pepper powder, mix well and cook on a medium flame for 1 minute, while stirring occasionally.
- Use as required.
low calorie white sauce | healthy Indian white sauce | diabetics cauliflower white sauce | Video by Tarla Dalal
Low Calorie White Sauce ( Diabetic Recipe) recipe with step by step photos
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- In a deep non stick pan put 1 1/2 cups chopped cauliflower.
- Add 2 cups of water.
- Mix well.
- Cover with a lid.
- 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.
- Put the cauliflower (along with the little water remaining) in a mixer.
- Blend to a smooth purée.
- Strain it using a strainer. Keep aside.
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- Heat the 1 tsp low fat butter in a broad non-stick pan.
- Add 1 tbsp whole wheat flour (gehun ka atta).
- Sauté on a medium flame for a few seconds or till the wheat flour turns light brown in colour.
- Add 1 cup low-fat milk , 99.7% fat-free.
- Add the cauliflower purée.
- Mix well using a whisk till no lumps remain.
- Bring to boil.
- Add salt to taste.
- Add pepper powder.
- Cook on a medium flame for 1 minute, while stirring occasionally.
Nutrient values (Abbrv)per plate
| Energy | 20 cal |
| Protein | 0.9 g |
| Carbohydrates | 1.4 g |
| Fiber | 0.5 g |
| Fat | 0.9 g |
| Cholesterol | 2.2 mg |
| Sodium | 10.2 mg |
Click here to view Calories for Low Calorie White Sauce ( Diabetic Recipe)
The Nutrient info is complete
