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Nutritional Info
  • Servings Per Recipe: 3
  • Amount Per Serving
  • Calories: 128.1
  • Total Fat: 9.2 g
  • Cholesterol: 5.6 mg
  • Sodium: 284.8 mg
  • Total Carbs: 8.4 g
  • Dietary Fiber: 0.2 g
  • Protein: 3.0 g

View full nutritional breakdown of White Sauce calories by ingredient
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White Sauce

Submitted by: THINMOM5

Introduction

Use this easy, healthier alternative to canned Cream of Mushroom or Cream of Chicken soup. This is how ladies did it in the "old days." Use this entire recipe to replace one can in your casseroles. Use this easy, healthier alternative to canned Cream of Mushroom or Cream of Chicken soup. This is how ladies did it in the "old days." Use this entire recipe to replace one can in your casseroles.
Number of Servings: 3

Ingredients

    3 Tbsp margarine or butter
    3 Tbsp flour
    1/4 tsp salt
    1 cup milk, stock, or a combination of these

    Note: the calories here are from Imperial stick margarine and 2% milk, because that's how I usually make it. The calories and fat are slightly higher than the canned versions this way, but the sodium is FAR reduced (less than half than the low-sodium canned versions) and there are more vitamins and nutrients.

    To get your calories and fat below the canned versions, use 1% milk and I Can't Believe It's Not Butter Light Stick. I haven't calculated what it would be like with chicken broth instead of milk, but my guess is the fat and calories would decrease while sodium goes up.


Directions

In a small pan, melt the butter over medium to medium-high heat. Add flour and salt and stir until bubbly. With a wisk, stir in the liquid. Cook and stir until thickened.

Number of Servings: 3.5

Recipe submitted by SparkPeople user THINMOM5.






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Member Ratings For This Recipe

  • use this with pasta ham and peas - 7/14/11

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  • I made this with skim milk, and it turned out well. Thank you for a good simple explanation and recipe! - 11/2/08

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  • Great to see a basic white sauce recipe! Learned this one from my mom :) I use this sauce as the base for all my cream sauces. Works well with olive oil instead of butter or marg and using skim milk (less fat). Just add flavour (garlic, oregano, parmesan cheese, basil, mustard...whatever!) - 8/15/08

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