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.
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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.
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.
