This recipe for light béchamel took a bit of experimentation but it was worth it: it turned out well on the first try, despite being low in calories, and it is not a watery white sauce as I often see made in light versions using broth or oil.
Even though this is a light version of béchamel, I decided to use a little light butter, although I also indicate how much oil to use as an alternative. In some recipes on the web oil is used while in others no fat is used at all. I decided that a little butter won’t hurt, considering the amount is very small, and even that small amount gives the flavor a proper béchamel needs.
I was also worried that without any fat the light béchamel would turn out pasty; mine came out smooth and thickened just right. Let’s prepare it.
Some recipes where I used this béchamel are:
- Difficulty: Easy
- Cost: Very inexpensive
- Preparation time: 5 Minutes
- Cooking time: 10 Minutes
- Portions: 2
- Cuisine: Healthy
- Seasonality: All seasons
Ingredients
- 1 tbsp + 1 tsp all-purpose flour (about 1 tablespoon)
- 2 tbsp light butter (or 1 tablespoon of oil)
- 1 cup skim milk
- 1 pinch salt
- 1 pinch nutmeg (grated)
- Points per serving = 3 WW points
Preparation
Place the margarine in a small saucepan and melt it over low heat (if using oil, just warm it slightly). Once melted, incorporate the flour, keeping the heat at the lowest setting and breaking up any lumps.
I use a silicone spatula and it works great. Continue stirring for 1-2 minutes over the lowest heat.
Remove the saucepan from the heat and add the cold milk little by little, incorporating it well and making sure no lumps form.
I didn’t have any lump problems, but if it happens don’t panic: use an immersion blender to remove them.
Return the saucepan to the heat over moderate heat and, stirring often, bring it to a boil. Reduce the heat and stir continuously. The béchamel will begin to thicken.
When it reaches almost the desired consistency it’s time to turn off the heat. I say “almost” because as it cools it will become even thicker, so it’s better to stop cooking a little earlier.
Remove from the heat and add a pinch of salt and some ground nutmeg.
Give a final stir to blend the nutmeg and salt well and let cool.
This light béchamel can be used immediately or prepared the day before. In the latter case cover well and refrigerate.
In the fridge the béchamel will tend to firm up: stir very well before use and if it is too thick for the intended use, add a little milk and mix until you get the desired consistency.
A question for readers: what is your favorite recipe that uses béchamel? Answer me in the comments below so I can have inspiration for future recipes on my blog using light béchamel.
Enjoy your meal!
by Giovanna Buono
