White Sauce -Healthy & No Fail

Be the first to
rate this recipe!
member ratings
Create a Recipe Makeover
Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 335.6
  • Total Fat: 16.2 g
  • Cholesterol: 12.2 mg
  • Sodium: 108.0 mg
  • Total Carbs: 36.0 g
  • Dietary Fiber: 0.8 g
  • Protein: 11.5 g

View full nutritional breakdown of White Sauce -Healthy & No Fail calories by ingredient
Report Inappropriate Recipe

Submitted by:


White Sauce using Olive oil instead of butter White Sauce using Olive oil instead of butter
Number of Servings: 1


    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.

Rate This Recipe

Close email sign up
Our best recipes, delivered Join the millions of people already subscribed Get daily, hand-picked and delicious recipes in your inbox each day. We will never sell, rent or redistribute your email address.

Magic Link Sent!

A magic link was sent to Click on that link to login. The link is only good for 24 hours.