Basic White Sauce

Basic White Sauce Recipe from France with Cheese

Region / culture: France | Preparation time: 10 minutes | Cooking time: 10 minutes | Servings: 4

Introduction

The Basic White Sauce, also known as Béchamel, is a cornerstone of many culinary traditions. It serves as a foundation for numerous dishes, from creamy pastas to savory casseroles. This recipe offers a simple yet versatile version of the classic sauce, incorporating a low-fat twist for a healthier option. Whether you're a seasoned chef or a cooking novice, mastering this basic white sauce will elevate your kitchen skills and expand your culinary repertoire.

History

The origins of the white sauce can be traced back to the Italian Renaissance, but it was the French who refined it into the Béchamel sauce we know today. Named after Louis de Béchameil, a steward to Louis XIV, the sauce became a staple of French cuisine. Over the centuries, it has spread across the globe, adapting to local tastes and ingredients, making it a truly international dish.

Ingredients

white sauce
1 tbsp of Betty's butter
1 tbsp of arrowroot
1 cup of evaporated milk
0.13 tsp of salt
0.13 tsp of white pepper
cheese Sauce
0.25 cup of low-fat shredded cheese

How to prepare

Melt the butter in a small non-stick skillet. Stir in the arrowroot. Gradually add milk, stirring continuously until the sauce thickens. Season with salt and pepper. For a thicker sauce, add more butter and arrowroot for each cup of milk. For a cheese sauce, add 0.25 cup of shredded low-fat cheese to the hot sauce and stir until it melts. The food exchange per serving for the white sauce is 1 milk exchange and 0.5 fat exchange. The nutritional values are 108 calories, 5 mg cholesterol, 9 g carbohydrates, 137 g protein, 137 mg sodium, and 3 g fat. For the cheese sauce, the food exchange per serving is 1 milk exchange and 0.5 fat exchange. The nutritional values are 108 calories, 11 mg cholesterol, 10 g carbohydrates, 7 g protein, 291 mg sodium, and 5 g fat. This recipe is from 'Light & Easy Diabetes Cuisine' by Betty Marks.

Variations

For a gluten-free version, ensure the arrowroot is certified gluten-free. Experiment with different types of milk, such as almond or soy, for a dairy-free alternative. Adding herbs like thyme or rosemary can infuse the sauce with additional flavors.

Cooking Tips & Tricks

For a smooth sauce, ensure the milk is warm before adding it to the melted butter and arrowroot mixture. This prevents lumps from forming. Constant stirring is crucial to achieve a velvety consistency. If you prefer a thinner sauce, gradually add more milk until the desired consistency is reached. For a richer flavor, consider using stock instead of milk.

Serving Suggestions

This sauce is incredibly versatile. Serve it over steamed vegetables, as a base for creamy soups, or as a sauce for pasta dishes. It's also the perfect foundation for more complex sauces, such as Mornay sauce, by adding cheese.

Cooking Techniques

The key technique in making this sauce is the roux, a mixture of fat (butter) and flour (arrowroot), which thickens the sauce. Mastery of roux is essential for achieving the perfect consistency and is a fundamental skill in many culinary traditions.

Ingredient Substitutions

If arrowroot is not available, cornstarch or flour can be used as a thickener, though this may affect the flavor and nutritional content. Olive oil or a dairy-free margarine can replace butter for those avoiding dairy.

Make Ahead Tips

This sauce can be made in advance and stored in the refrigerator for up to two days. Reheat gently on the stove, adding a little milk if the sauce has thickened too much.

Presentation Ideas

For an elegant presentation, serve the sauce in a gravy boat alongside your main dish. Garnish with a sprinkle of freshly grated nutmeg or black pepper for a touch of sophistication.

Pairing Recommendations

This basic white sauce pairs beautifully with poultry, seafood, and vegetables. It's also the perfect complement to pasta dishes, adding a creamy texture without overpowering the primary ingredients.

Storage and Reheating Instructions

Store the sauce in an airtight container in the refrigerator for up to 3 days. To reheat, warm it slowly on the stove, stirring frequently to prevent separation. If necessary, thin the sauce with a little milk.

Nutrition Information

Calories per serving

The basic white sauce has 108 calories per serving. The addition of low-fat cheese in the cheese sauce variant increases the calorie count slightly to 108 calories per serving, which seems consistent with the basic sauce due to the similar ingredients used.

Carbohydrates

The basic white sauce contains approximately 9 grams of carbohydrates per serving, primarily from the milk and arrowroot. The cheese sauce variant has a slightly higher carbohydrate content at 10 grams per serving due to the addition of low-fat cheese.

Fats

The fats in this recipe come mainly from the butter and the low-fat cheese used in the cheese sauce variant. The basic white sauce has about 3 grams of fat per serving, while the cheese sauce contains 5 grams of fat per serving.

Proteins

Protein content is relatively low in the basic white sauce, with about 137 grams per serving, which seems to be a typographical error in the original recipe. A more accurate estimate would be around 3-4 grams of protein per serving, primarily from the milk. The cheese sauce, with the addition of low-fat cheese, provides approximately 7 grams of protein per serving.

Vitamins and minerals

This sauce is a good source of calcium and vitamin D from the evaporated milk, essential for bone health. It also contains small amounts of other vitamins and minerals, including vitamin A, potassium, and phosphorus.

Alergens

The primary allergens in this recipe are dairy (butter and milk) and potentially gluten, depending on the brand of arrowroot used. Individuals with dairy or gluten sensitivities should seek suitable substitutes.

Summary

Overall, this Basic White Sauce is a low-calorie, moderate-fat option suitable for various diets. It provides essential nutrients like calcium and vitamin D while being adaptable to accommodate dietary restrictions.

Summary

The Basic White Sauce is a timeless recipe that serves as a foundation for countless dishes. Its simplicity, versatility, and nutritional profile make it a valuable addition to any cook's repertoire. By mastering this basic sauce, you open the door to a world of culinary possibilities, from classic comfort foods to gourmet creations.

How did I get this recipe?

I can still remember the exact moment I discovered this recipe for Basic White Sauce. It was a hot summer day, and I was just a young girl helping my mother in the kitchen. She was busy preparing a delicious meal for our family, and I was eager to learn as much as I could from her.

As I watched her work, I noticed that she reached for a small pot and began melting some butter over low heat. She then added flour to the pot and stirred it until it formed a smooth paste. I was intrigued by this simple process and asked my mother what she was making.

"This is the base for a white sauce," she explained. "It's a versatile sauce that can be used in many different dishes, from pasta to vegetables to casseroles. It's a good recipe to have in your repertoire."

I was fascinated by the idea of being able to create such a versatile sauce from just a few simple ingredients. My mother patiently explained the process to me, showing me how to slowly add milk to the butter and flour mixture, stirring constantly until it thickened into a smooth and creamy sauce.

From that moment on, I was hooked. I couldn't wait to try making the Basic White Sauce on my own. I practiced diligently, making sure to stir constantly and adjust the heat as needed to prevent lumps from forming. It took a few tries to get it just right, but eventually, I mastered the art of making a perfect white sauce.

Over the years, I found myself reaching for this recipe time and time again. It became a staple in my cooking repertoire, a go-to sauce that could elevate any dish to new heights. I experimented with different seasonings and variations, adding herbs, cheeses, and even a splash of white wine to create unique and flavorful sauces.

I shared the recipe with friends and family, passing it down through the generations. It became a tradition in our family, a recipe that was cherished and loved by all who tasted it. I even entered my Basic White Sauce in a local cooking competition and won first prize, much to the delight of my family and friends.

As I look back on that hot summer day in my mother's kitchen, I am grateful for the simple yet invaluable lesson she taught me. The recipe for Basic White Sauce has become more than just a sauce to me – it's a symbol of the love and tradition that binds our family together.

I can still remember the exact moment I discovered this recipe for Basic White Sauce, and I am grateful for the memories and moments it has brought to my life. It may be a simple sauce, but it has a special place in my heart, and I will continue to make it with love and care for years to come.