1 Tblsp Olive Oil
1 Tblsp White Flour
1 Cup non-fat milk
Salt & Pepper to season

Add Olive Oil and the Flour to a small saucepan and heat gently on Medium, stirring all the time with a wire whisk. Simmer this for 2 minutes.
Take off heat and add 1/2 cup of the milk, while continuing to whisk. Return pan to heat and continue to stir with while the sauce thickens. Continue to add the other 1/2 cup of milk a small bit at a time until all added and sauce is a smooth creamy consistency.
Season with Salt & Pepper
For Parsley sauce for Fish, add 1/2 cup chopped parsley.
For a cheese sauce add 1 Tblsp Parmesan (but be sure to add as separate item to your food tracker.)
Other ideas are chopped cooked mushrooms,
Sauteed Garlic , basil etc.
*although this still has Oil, the fat in this recipe is not Saturated Fat. -
Makes 4 servings of approx 1/4 cup.

Number of Servings: 1

Recipe submitted by SparkPeople user WOOLFEMME.

 

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