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Bechamel Sauce
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Friendly URLs: /bechamel-sauce
40 minutes
4
Adjust servings
dairy-free
(?)
Has dairy from:
butter
milk (whole)
gluten-free
(?)
Has gluten from:
all-purpose flour
kid friendly
has meat
has pasta
has seafood
mediterranean
vegan
(?)
Not vegan due to:
butter
milk (whole)
vegetarian
pescatarian
paleo
(?)
Not paleo due to:
all-purpose flour
milk (whole)
This recipe has no customizations.
 
Nutrition to Balance
This recipe has Sodium as 86.5% (as a percentage of RDA).
 
You'll likely need to take this into account today to balance out your diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 1.0% of RDA
• Calories: 5.8% of RDA
• Carbs: 2.0% of RDA
• Fat (total lipid): 17.1% of RDA
• Fiber: 1.7% of RDA
• Fructose: 0.0% of RDA
• Protein: 9.4% of RDA
• Sodium: 86.5% of RDA
• Sugar: 0.4% of RDA
• Vitamin A (IU): 11.7% of RDA
• Vitamin B6: 1.7% of RDA
• Vitamin C: 0.0% of RDA
• Iron: 0.6% of RDA
• Magnesium: 1.9% of RDA
• Manganese: 0.7% of RDA
• Niacin: 28.4% of RDA
• Potassium: 0.5% of RDA
• Zinc: 0.9% of RDA
If any nutritional component is greater than 75% of RDA (or any vitamin/mineral is greater than 600% of RDA), the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
 
MACROS
Carbohydrate
5.52
g
Calories
117
 
Fiber
0.487
g
Iron
0.105
mg
Protein
10.6
g
Sodium
1168
mg
Sugars
0.119
g
Fat (total lipid)
10.5
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
5
tbsp
+
-
 
 
1/4
cups
+
-
 
 
1
quart
+
-
 
 
2
tsp
+
-
 
 
1/4
tsp
+
-
 
 
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PREPARATION
1.
Melt butter in a large saucepan over medium heat.
2.
Once melted, stir in the flour until smooth. Continue stirring as the flour cooks to a light, golden, sandy color, about 7 minutes.
3.
Increase heat to medium-high and slowly whisk in milk until thickened by the roux.
4.
Bring to a gentle simmer, then reduce heat to medium-low and continue simmering until the flour has softened and not longer tastes gritty, 10 to 20 minutes, then season with salt and nutmeg.
"PAIRS WITH" RECIPES:
 
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
 
A gluten-free variant of this recipe can be made. Just substitute gluten-free all-purpose flour for all-purpose flour.
2.
Make it Dairy Free!
 
A partially dairy-free variant of this recipe can be made to reduce the amount of dairy. Just substitute Earth Balance Natural Buttery Stick for butter.
3.
Make it Wheat Free!
 
A wheat-free variant of this recipe can be made. Just substitute gluten-free all-purpose flour for all-purpose flour.
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 117
Protein 10.6 g
Carbohydrates 5.52 g
Iron 0.10 mg
Fiber 0.49 g
Calcium 9.81 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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