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White Sauce

Whenever you need a basic white sauce, this recipe does the trick. It’s also a useful substitute when a casserole recipe calls for a can of condensed creamy soup, which is usually high in sodium.

Recipe information

  • Yield

    Serves 8; 1/4 cup per serving

Ingredients

2 tablespoons light tub margarine
3 tablespoons all-purpose flour
2 cups fat-free milk
1 teaspoon fresh lemon juice
1/4 teaspoon pepper, or to taste

Preparation

  1. Step 1

    In a medium saucepan, melt the margarine over medium-low heat, swirling to coat the bottom. Whisk in the flour. Cook for 1 to 2 minutes, whisking occasionally.

    Step 2

    Gradually whisk in the milk. Whisk in the lemon juice and pepper. Increase the heat to medium high and bring to a simmer. Simmer for 4 to 5 minutes, whisking constantly. Continue cooking until the sauce has thickened to the desired consistency, whisking constantly.

  2. White Sauce with Parmesan Cheese

    Step 3

    Whisk in 1/4 cup shredded or grated Parmesan cheese with the lemon juice and pepper for a great sauce to serve over pasta.

  3. White Sauce with Dijon Mustard

    Step 4

    For a different flavor to go with chicken or fish, whisk in 2 tablespoons Dijon mustard (lowest sodium available) with the lemon juice and pepper.

  4. Nutrition information

    Step 5

    (Per serving)

    Step 6

    Calories: 42

    Step 7

    Total fat: 1.0g

    Step 8

    Saturated: 0.0g

    Step 9

    Trans: 0.0g

    Step 10

    Polyunsaturated: 0.5g

    Step 11

    Monounsaturated: 0.5g

    Step 12

    Cholesterol: 1mg

    Step 13

    Sodium: 48mg

    Step 14

    Carbohydrates: 5g

    Step 15

    Fiber: 0g

    Step 16

    Sugars: 3g

    Step 17

    Protein: 2g

    Step 18

    Calcium: 77mg

    Step 19

    Potassium: 102mg

  5. Dietary Exchanges

    Step 20

    1/2 starch

  6. Nutrition information: (with Parmesan Cheese)

    Step 21

    (Per serving)

    Step 22

    Calories: 52

    Step 23

    Total fat: 2.0g

    Step 24

    Saturated: 0.5g

    Step 25

    Trans: 0.0g

    Step 26

    Polyunsaturated: 0.5g

    Step 27

    Monounsaturated: 1.0g

    Step 28

    Cholesterol: 3mg

    Step 29

    Sodium: 91mg

    Step 30

    Carbohydrates: 6g

    Step 31

    Fiber: 0g

    Step 32

    Sugars: 3g

    Step 33

    Protein: 3g

    Step 34

    Calcium: 109mg

    Step 35

    Potassium: 104mg

  7. Dietary Exchanges

    Step 36

    1/2 starch

  8. Nutrition information: (with Dijon Mustard)

    Step 37

    (Per serving)

    Step 38

    Calories: 47

    Step 39

    Total fat: 1.5g

    Step 40

    Saturated: 0.0g

    Step 41

    Trans: 0.0g

    Step 42

    Polyunsaturated: 0.5g

    Step 43

    Monounsaturated: 0.5g

    Step 44

    Cholesterol: 1mg

    Step 45

    Sodium: 125mg

    Step 46

    Carbohydrates: 6g

    Step 47

    Fiber: 0g

    Step 48

    Sugars: 3g

    Step 49

    Protein: 3g

    Step 50

    Calcium: 80mg

    Step 51

    Potassium: 109mg

  9. Dietary Exchanges

    Step 52

    1/2 starch

American Heart Association Low-Salt Cookbook, 4th Edition
TagsSauceLemonCitrusFruitVegetarianNut FreeMeal PrepEasyQuick5 Ingredients or FewerSimmerCookbooks
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