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Béchamel Sauce





Yields
Makes 4 cups

 1 onion (6 oz.), peeled and finely chopped
 1 tablespoon butter or olive oil
 1/2 teaspoon ground nutmeg
 1/4 cup all-purpose flour
 2 1/2 cups low-fat milk
 2 cups fat-skimmed chicken broth
Step 1
1

In a 5- to 6-quart pan over medium-high heat, frequently stir onion in butter until lightly browned, about 5 minutes. Add nutmeg and flour; stir until lightly browned, about 2 minutes.

Step 2
2

Remove from heat and whisk in milk and broth. Stir over high heat until boiling; reduce heat and boil gently, stirring often, until sauce is reduced to 4 cups, about 10 minutes. Use hot or cold.

Step 3
3

Nutritional analysis per 1/2 cup.

Nutrition Facts

Servings 0

Amount Per Serving
Calories 76Calories from Fat 28
% Daily Value *
Total Fat 2.3g4%

Saturated Fat 1.4g7%
Cholesterol 6.9mg3%
Sodium 72mg3%
Total Carbohydrate 8.3g3%

Dietary Fiber 0.4g2%
Protein 5.1g11%

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