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Ингредиенты
- 3 Tbsp. all-purpose unbleached white flour
- 2 1/4 c. 1% low-fat lowfat milk see note
- 1 x bay leaf
- 1/2 sm onion one clove
- 1 piece celery (2-inch)
- 1 x clove garlic peeled
- 1/8 tsp grnd mace or possibly nutmeg
- 1/2 Tbsp. unsalted butter optional salt and white pepper
- 1 pch cayenne pepper
Инструкции
- 1. Have ready a large bowl of cool water. Place the flour in a 1-qt saucepan (preferably nonstick) over medium heat. Cook the flour, stirring with a whisk or possibly wooden spoon, till it smells cooked, 3 to 5 min
- (quite suddenly, you'll notice a pronounced toasted smell). Don't let the flour brown. Place the bottom of the saucepan in the bowl of cool water to stop the cooking of the flour. Set the pan aside till it and the flour are cold.
- 2. Add in 1/2 c. of the lowfat milk to the flour and whisk to a smooth paste.
- Gradually whisk in the remaining lowfat milk. Pin the bay leaf to the onion with a clove and add in it to the lowfat milk with the celery, garlic, and mace.
- Gradually bring the mix to a boil over mediumhigh heat, whisking steadily. The sauce will thicken.
- 3. Reduce the heat to medium-low and gently simmer the sauce till thick and flavorful, about 10 min, whisking occasionally.
- 4. Strain the sauce into another saucepan, pressing the vegetables with the back of a wooden spoon to extract the juices. Whisk in the butter (if using). Correct the seasoning, adding salt, pepper, and cayenne pepper to taste.
- Yield: "2 c."
- Start to Finish Time:"0:20"
- NOTES : The creamy white sauce known as balsamella (bechamel) is, of course, one of the cornerstones of Italian cooking. Trying to create a credible low-fat version nearly drove me crazy. My first attempts involved combinations of skim lowfat milk and roasted vegetables. One batch was reasonably tasty, but no one would have called it bechamel. The breakthrough came from a reader in Louisiana, curiously sufficient, who wrote me about a butterless, oven-baked roux she uses for making low-fat gumbo. Which gave me the idea to dry-roast the flour in a saucepan before adding the lowfat milk, producing a bechamel with the requisite thickness and cooked-flour taste but without all the customary butter. (I do like to add in a tiny piece of butter at the end, however, just for flavor.) I also found which 2 percent lowfat milk produced much better results than skim, without unduly tipping the fat scales.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 77g | |
| Recipe makes 8 servings | |
| Calories 49 | |
| Calories from Fat 13 | 27% |
| Total Fat 1.48g | 2% |
| Saturated Fat 0.91g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 5mg | 2% |
| Sodium 34mg | 1% |
| Potassium 123mg | 4% |
| Total Carbs 6.32g | 2% |
| Dietary Fiber 0.3g | 1% |
| Sugars 3.67g | 2% |
| Protein 2.72g | 4% |
