09/12/2020 
CategoryDairy, Everyday, Hot Meals, Lunch, Sauce, Vegetarian
Yields8 ServingsQuarter (2 Servings)Half (4 Servings)Default (8 Servings)Double (16 Servings)Triple (24 Servings)
Classification
NSW: EVERYDAY ACT: AMBER
Ingredients
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
Method
1
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).
2
Remove the pan from the heat and allow to cool slightly.
3
Gradually pour in the milk, whisking constantly.
4
Return the pan to the heat and bring to the boil, still stirring or whisking.
5
Reduce the heat and simmer the white sauce gently for 2 minutes, stirring occasionally, until it is smooth and thick.
6
Add nutmeg and season with pepper.
Tips
- A roux is a mixture of butter and flour, cooked until bubbly.
- This recipe can be used in Everyday meals such as lasagne, creamy vegetable pasta, macaroni cheese, vegetable pies, tuna bakes.
Nutrition Facts
Serving Size 1/2 cup (125mL)
Servings 8
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 6.9****g
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.
Ingredients
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
Directions
1
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).
2
Remove the pan from the heat and allow to cool slightly.
3
Gradually pour in the milk, whisking constantly.
4
Return the pan to the heat and bring to the boil, still stirring or whisking.
5
Reduce the heat and simmer the white sauce gently for 2 minutes, stirring occasionally, until it is smooth and thick.
6
Add nutmeg and season with pepper.
