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Basic White Sauce

Yields8 Servings

 3 tbsp polyunsaturated margarine
 2 tbsp plain flour
 2 tbsp wholemeal plain flour
 1 l reduced-fat milk
 Pinch of nutmeg
 Cracked pepper to taste

Melt the margarine in a small saucepan and stir in the flour. Cook, stirring continuously, for 1 minute, until the mixture forms a smooth ‘roux’ (see notes below).


Remove the pan from the heat and allow to cool slightly.


Gradually pour in the milk, whisking constantly.


Return the pan to the heat and bring to the boil, still stirring or whisking.


Reduce the heat and simmer the white sauce gently for 2 minutes, stirring occasionally, until it is smooth and thick.


Add nutmeg and season with pepper.

Nutrition Facts

Serving Size 1/2 cup (125mL)

Servings 0

Amount Per Serving
Calories 127
% Daily Value *
Total Fat 6.9g11%

Saturated Fat 2.1g11%
Sodium 101mg5%
Total Carbohydrate 11g4%

Dietary Fiber 0.2g1%
Sugars 6.9g
Protein 5.7g12%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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