Béchamel Sauce

This basic white sauce is a classic béchamel that goes great with grilled meat or chicken or with steamed fish. The calories are kept down by using low fat milk and butter.

When making sauces, many people worry about lumps forming. I find that warming the milk first, then adding the other ingredients eliminates lumps every time. 

The recipe will give 2 generous portions.

Ingredients

• ¾ of a pint of low fat milk

• 25g low fat butter spread

• 25g plain flour

• 1 bay leaf 

• some grated nutmeg

• a little salt and a shake of white pepper (you could also use black pepper, but it will show in the sauce)

Method

1. Heat a small pot over a medium to high heat and add the milk and the bay leaf.
2. Allow the milk to warm, but not boil, for a minute or so, then add the flour and butter and whisk in.
3. Allow the sauce to bubble away and bring it to the boil, then reduce the heat and allow to simmer for 3-5 minutes, partially covered with a lid or plate. If the sauce is looking a little thick, you can add a splash of milk or boiling water if needed.
4. Remove the bay leaf and add the grated nutmeg and stir to combine. Taste and adjust the seasoning with pepper and a little salt if needed and serve.