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    You are in: Home / Recipes / Lightened up Bechamel Sauce - 2 Ww Pts. Recipe
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    Lightened up Bechamel Sauce - 2 Ww Pts.

    Lightened up Bechamel Sauce - 2 Ww Pts.. Photo by Boomette

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    Total Time:

    Prep Time:

    Cook Time:

    10 mins

    2 mins

    8 mins

    Nif's Note:

    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!

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    Ingredients:

    Servings:

    Units: US | Metric

    Directions:

    1. 1
      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.
    2. 2
      Reduce heat to low and simmer, stirring for about 5 minutes.
    3. 3
      Remove from heat and and stir in parmesan.

    Ratings & Reviews:

    • on January 24, 2010

      55

      This is a wonderful sauce! I didn't miss the fats at all. The parmesan gave the sauce great texture, and I added a little more. I put this over some chicken roll-ups to which I'd added spinach. Very, very good. Thank you Nif for another wonderful recipe! Made for Chef's Pick at one of KK's forums.

      people found this review Helpful. Was this review helpful to you? Yes | No
    • on December 11, 2009

      55

      Using a combination of the other reviewer and the chef;s suggestions, I used this to make a chicken alfredo pizza (sauce, italian herb chicken in thin strips, a sprinkkle of mozzarella, topped with basil and a bit of parmesan after baking). This was delicious and fits right into our trying to be healthier lifestyle! Thanks for posting! made for PRMR tag game December 2009.

      people found this review Helpful. Was this review helpful to you? Yes | No
    • on December 07, 2009

      55

      I omitted the nutmeg and salt. It was very easy to do. And the addition of parmesan cheese gives a great taste to it. I used the sauce to top a pizza and then added sliced mushrooms, shrimps cooked in garlic butter and then cheese of course. Yummy! Thanks Nif :) Made for TYM tag game

      people found this review Helpful. Was this review helpful to you? Yes | No

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    Nutritional Facts for Lightened up Bechamel Sauce - 2 Ww Pts.

    Serving Size: 1 (108 g)

    Servings Per Recipe: 4

    Amount Per Serving
    % Daily Value
    Calories 106.6
     
    Calories from Fat 40
    38%
    Total Fat 4.5 g
    6%
    Saturated Fat 2.7 g
    13%
    Cholesterol 15.5 mg
    5%
    Sodium 376.8 mg
    15%
    Total Carbohydrate 8.0 g
    2%
    Dietary Fiber 0.1 g
    0%
    Sugars 4.9 g
    19%
    Protein 8.3 g
    16%

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