Béchamel sauce is a simple white sauce made from a “roux” typically made with butter,white flour and whole milk. Here, I get rid of the saturated fats and make it with regular “smart balance” spread instead of butter, skim milk or unsweetened soy milk instead of whole milk, and whole wheat pastry flour, instead of plain white flour to add fiber. It is so versatile–I use it to make my Creamy Spinach Artichoke Dip , my luscious Creamy Spinach Artichoke Lasagna and 10-Veggies Lasagna as well; it’s also perfect for my Sneaky Macaroni and Cheese and any of my Simply veggie recipes “au gratin”, including my latest: Kabocha Squash Gratin… YUM!
* you can use the same amount of unsweetened soy milk instead, if you prefer.
*you can use all-purpose white flour instead
- 2 3/4 cups skim milk*
- 3 Tbsp regular smart balance
- 1/3 cup whole wheat pastry flour*
- 1/4 tsp salt
- pinch of nutmeg
- fresh ground pepper
Place milk in a glass measuring cup and place in microwave oven on high for 2 minutes and set aside.
In a medium heavy-bottomed saucepan, melt the smart balance over medium heat. Add the whole wheat pastry flour and whisk briskly for a few seconds to form a paste.
Slowly add the hot milk to the flour mixture, a little bit at a time, while continuing to whisk until evenly combined and smooth, each time before adding more milk (so you will not get lumps or “grumeaux”), keep at it until all the milk has been poured in (it will be very thin and liquid-y at this point, and that’s OK! it will thicken as it continues to cook). You can stop stirring at this point.
Add the salt and nutmeg and continue to cook until it comes to a boil and the sauce thickens and coats the back of a spoon, about 8-10 minutes.