LIGHTENED UP BECHAMEL SAUCE - 2 WW PTS.
Bechamel is a wonderful white sauce that you can add on top of pasta, chicken, etc. dishes. It usually consists of butter and cream so this version is much lighter but with all the flavour. I like to use it on pasta instead of alfredo sauce. Enjoy!
Provided by Nif_H
Categories Sauces
Time 10m
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- In a small saucepan, add milk. While whisking, slowly add in flour. When blended, add salt, pepper, nutmeg and cayenne; bring to a boil over medium-high heat, whisking constantly.
- Reduce heat to low and simmer, stirring for about 5 minutes.
- Remove from heat and and stir in parmesan.
Nutrition Facts : Calories 106.7, Fat 4.5, SaturatedFat 2.8, Cholesterol 15.6, Sodium 376.8, Carbohydrate 8, Fiber 0.1, Sugar 4.9, Protein 8.3
LOW FAT BECHAMEL SAUCE
Make and share this Low Fat Bechamel Sauce recipe from Food.com.
Provided by Nolita_Food
Categories Sauces
Time 25m
Yield 1 1/2 cups
Number Of Ingredients 6
Steps:
- Whisk cornstarch and 1/2 cup of milk in a nonstick pan until smooth. Whisk in the remaining 1 cup of milk. Stick the cloves into the onion and add onion and bay leaf to the pan.
- Cook over low heat, stirring frequently, for 12 minutes or until the mixture is hot and well infused with the bay leaf and onion.
- Raise heat to medium, let simmer for 5 minutes, stirring constantly. Season with salt and pepper.
- Remove from heat, push through a sieve into a bowl.
Nutrition Facts : Calories 142.4, Fat 2.4, SaturatedFat 1.6, Cholesterol 12.2, Sodium 109, Carbohydrate 21.7, Fiber 0.5, Sugar 13.7, Protein 8.5
HEARTY MOUSSAKA WITH LOW-FAT WHITE SAUCE
Categories Beef Potato Tomato Vegetable Bake Low Fat Dinner Casserole/Gratin Ground Beef Zucchini Winter Healthy Potluck Bon Appétit
Yield Makes 8 servings
Number Of Ingredients 16
Steps:
- Preheat oven to 425°F. Spray 2 large baking sheets with olive oil spray. Arrange eggplant slices and half of zucchini rounds, overlapping slightly, on 1 baking sheet. Arrange potato rounds and remaining zucchini, overlapping slightly, on second baking sheet. Spray vegetables generously with olive oil spray. Sprinkle with salt and pepper. Bake until tender and beginning to brown, about 40 minutes. Remove from oven and cool. Reduce oven temperature to 375°F.
- Heat 1 teaspoon oil in large nonstick skillet over medium heat. Add onion and garlic; sauté until onion is tender, adding 1 to 2 tablespoons water if mixture seems dry, about 7 minutes. Stir in oregano. Add beef; sauté until brown, breaking up with back of spoon. Add tomatoes with their juices and tomato paste, breaking up tomatoes with back of spoon. Simmer until mixture thickens slightly, about 15 minutes. Season to taste with salt and pepper. Remove from heat. Mix in 1/4 cup breadcrumbs, egg whites and cinnamon.
- Spray 13x9x2-inch glass baking dish with olive oil spray. Sprinkle 1/4 cup breadcrumbs over bottom of dish. Arrange potatoes in prepared dish. Spoon half of beef mixture over. Arrange eggplant slices over. Spoon remaining beef mixture over. Top with all of zucchini, overlapping slightly if necessary.
- Pour warm Low-Fat White Sauce over moussaka. Sprinkle 2 tablespoons cheese over. Bake until top is golden brown, about 55 minutes. Let stand 15 minutes. Cut into squares and serve.
LOW-FAT WHITE SAUCE
This can be used to lighten any casserole that calls for a white sauce.
Categories Sauce Milk/Cream Cheese Dairy Low Fat Bon Appétit
Yield Makes 3 cups
Number Of Ingredients 6
Steps:
- Whisk flour in heavy medium saucepan to remove any lumps. Gradually add 1 cup milk, whisking until smooth. Add remaining 2 cups milk and nutmeg; whisk over medium heat until mixture thickens and boils, about 10 minutes. Remove from heat. Whisk in Parmesan, egg and butter. Season with salt and pepper. (Can be made 1 day ahead. Cover and refrigerate. Rewarm over low heat until heated through before using; do not boil.)
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