Bechamel sauce, also known as white sauce, is a classic French mother sauce that is versatile and easy to make. A single tablespoon of bechamel sauce contains only 20 calories.

This smooth and creamy sauce is commonly used as a base for soups, pasta dishes, and casseroles. It also makes a delicious topping for vegetables and can be used as a dip or spread. While bechamel sauce is typically made with butter and flour, there are alternative options for vegetarians and those looking to reduce their fat and calorie intake.

In this article, we'll explore the various uses and nutritional benefits of bechamel sauce, as well as provide step-by-step instructions on how to make it from scratch.

Bechamel sauce's calorie count

One tablespoon of bechamel sauce contains approximately 20 calories, making it a low-calorie addition to your meals.

Common uses of Bechamel sauce

Bechamel sauce is a versatile sauce that can be used in a variety of dishes. It is commonly used as a base for soups, pasta dishes, and casseroles such as lasagna and macaroni and cheese. It can also be used as a topping for vegetables, such as asparagus and green beans, or as a creamy dip for crudites.

Nutritional profile of Bechamel sauce

While bechamel sauce is not high in nutrients, it does provide a source of calcium and protein from the milk and flour used to make it. It also typically contains butter, which provides a small amount of healthy fats.

How to make Bechamel sauce

To make bechamel sauce, you will need butter, flour, and milk as your main ingredients. Melt the butter in a saucepan, then whisk in the flour to create a roux. Slowly add the milk, whisking constantly, until the sauce thickens. Add salt, pepper, and nutmeg to taste. For a vegetarian option, use olive oil instead of butter and vegetable stock instead of milk.

Bechamel sauce's fat and sugar content

Bechamel sauce is typically high in fat due to the butter used in the recipe. One tablespoon of bechamel sauce contains approximately 2 grams of fat. It does not contain any added sugars, but the milk used in the recipe will contribute some natural sugars.

Health benefits of Bechamel sauce

Bechamel sauce can be a healthier alternative to other creamy sauces due to its lower calorie content and small amount of healthy fats. It also provides a source of calcium and protein from the milk and flour used to make it. However, it should be consumed in moderation due to its high fat content.

Bechamel sauce in Italian cuisine

In Italian cuisine, bechamel sauce is commonly used as a base for classic dishes such as lasagna and cannelloni. It is also used as a filling for pasta dishes such as stuffed shells and ravioli.

Vegetarian Bechamel sauce alternatives

To make a vegetarian bechamel sauce, substitute olive oil for butter and vegetable stock or almond milk for milk. You can also add herbs and spices such as thyme and garlic for added flavor.

Adding Bechamel sauce to lasagna

Bechamel sauce is a classic ingredient in traditional lasagna recipes. Simply layer cooked lasagna noodles, a mixture of cooked ground meat and tomato sauce, and bechamel sauce in a casserole dish. Repeat until the dish is full, then top with shredded cheese and bake in the oven. For a vegetarian option, substitute vegetables such as zucchini and eggplant for the ground meat.

Bechamel sauce as a topping for vegetables

Bechamel sauce can be used as a delicious topping for vegetables such as asparagus, broccoli, and cauliflower. Simply steam or roast the vegetables, then pour the bechamel sauce over the top. For added flavor, sprinkle with grated Parmesan cheese or breadcrumbs and bake in the oven until golden brown.