Basic Healthy Recipe
Light Bechamel Sauce
(13 votes)
(13 votes)
Light Bechamel Sauce - Quickly made and always suitable. Photo: Beeke Hedder
Health Score:
54 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
129
calories
Calories
Healthy, because
Even smarter
Nutritional values
The milk from the light bechamel sauce provides us with vitamin A, which we need, among other things, for optimal vision at dusk. In addition, contained proteins strengthen our muscles.
The light bechamel sauce can be used in many ways. Whether in a lasagna with vegetables or fish, the sauce is light and tastes delicious.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 129 cal. | (6 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.4 g | (1 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 0.3 mg | (3 %) | ||
| Vitamin K | 0.7 μg | (1 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 0.7 mg | (6 %) | ||
| Vitamin B₆ | 0 mg | (0 %) | ||
| Folate | 7 μg | (2 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 2.7 μg | (6 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 1 mg | (1 %) | ||
| Potassium | 114 mg | (3 %) | ||
| Calcium | 77 mg | (8 %) | ||
| Magnesium | 12 mg | (4 %) | ||
| Iron | 0.2 mg | (1 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 0.4 mg | (5 %) | ||
| Saturated fatty acids | 6.1 g | |||
| Uric acid | 3 mg | |||
| Cholesterol | 25 mg | |||
| Complete sugar | 13 g |
Development of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 ½ ozs butter
- 1 oz Bread flour
- 9 ozs Vegetable broth
- 8 ozs milk (low fat)
- salt
- peppers
- grated Nutmeg
Preparation
Kitchen utensils
1 Pot
Preparation steps
1.
Melt butter in a small saucepan. Sprinkle flour on top and stir until lightly browned. Slowly pour in broth and milk, stirring constantly until sauce is smooth.
2.
Cover and simmer the sauce over low heat for about 15 minutes. Stir from time to time. Season with salt, pepper and nutmeg.
