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Old 02-05-2012, 12:01 AM   #1
Hi there!
LiannaKole's Avatar
Join Date: Sep 2010
Posts: 910

S/C/G: Ticker

Height: 5' 5"

Lightbulb White Sauce: WAY lower calorie

I love creamy sauces. Sometimes pureeing veggies to make them "creamy" just doesn't do it for me. So, I altered a traditional white sauce recipe to make it healthier and lower calorie (I'm a calorie counter).

For contrast, I'll give you the original recipe. It's even supposed to be the "healthy" version because it uses skim and not whole milk.

Each recipe makes about 1 cup.

2 tbsp flour (60 calories)
2 tbsp butter (204 calories)
1 cup skim milk (90 calories)
Salt and pepper to taste
Total calories: 354

My recipe is much lighter.

1 tbsp cornstarch (30 calories)*
1 cup unsweetened almond or soy milk (35 calories)
Salt and pepper to taste
Total calories: 65

In a small saucepan over medium heat, add unsweetened almond/soy milk. Add cornstarch and whisk until the milk and cornstarch are well combined. Stir the sauce constantly as it thickens (otherwise it will stick/burn to the bottom). Add more milk or a little water depending on desired consistency.

That's a 289 calorie difference!!

Now, the plain white sauce isn't that tasty to me (either version), so I usually mix in some turkey or something to make creamed turkey. Or, if I want it on pasta, for my version I add:

2 tbsp parmesan (40)
Garlic powder to taste

This brings the total to 105 calories for 1 cup of sauce.

My friends who aren't losing weight also loved the sauce! They wanted more of it.
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