White/Bechamel Cream Sauce!!

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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 204.6
  • Total Fat: 14.4 g
  • Cholesterol: 2.5 mg
  • Sodium: 2,393.6 mg
  • Total Carbs: 13.7 g
  • Dietary Fiber: 1.5 g
  • Protein: 5.8 g

View full nutritional breakdown of White/Bechamel Cream Sauce!! calories by ingredient


Low calorie version of traditional cream sauce Low calorie version of traditional cream sauce
Number of Servings: 2


    -2 tbs Olive Oil, Extra Virgin
    -1 cup skim milk
    -2 tbs whole wheat flour
    -1 clove garlic (small pieces)
    -salt, pepper, garlic powder, onion powder, dried parsley to taste


Heat pan on low heat and add olive oil. When olive oil is hot, add garlic clove (do not let it brown). Move garlic around so it does not burn. After garlic is mixed in with oil, add flour until it soaks up the oil. Then slowly add in the milk and spices. Stir until it thickens (time varies; 5-12 minutes usually). Really good when added to whole wheat pasta!

Number of Servings: 2

Recipe submitted by SparkPeople user THEOSH450.

TAGS:  Fish |