Recipes · French · Sauces, Dressings, and Marinades
Béchamel Sauce
One serving has 340 kcal and 9 g protein, and at least a fifth of a woman's daily need of riboflavin (40%), cobalamin (39%), vitamin A (33%), phosphorus (28%), selenium (26%) and calcium (23%). Ready in 15 minutes.
- Preparation: 5 min
- Cooking: 10 min
- Makes: 1 serving (241 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 20 g Butter, unsalted
- 20 g Flour, all-purpose
- 200 g Milk, whole
- 0.8 g Salt
- 0.2 g Nutmeg
- 0.2 g White pepper
Method
- Melt the butter in a saucepan, stir in the flour, and cook gently for 1-2 minutes to make a pale roux, without browning it.
- Gradually whisk in the milk, a little at a time, keeping the mixture smooth.
- Bring to a gentle simmer, whisking constantly, and cook for 6-8 minutes until thickened and no longer tastes of raw flour.
- Season with the salt, nutmeg and white pepper.
- Use immediately as a base for gratins or other sauces, or cool with plastic wrap pressed onto the surface to stop a skin forming.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 340 kcal | 16% |
| Carbohydrates | 25.1 g | |
| Water | 182 mL | |
| Fiber | 0.63 g | 2% |
| Protein | 8.6 g | 18% |
| Tryptophan | 0.11 g | |
| Threonine | 0.33 g | |
| Isoleucine | 0.41 g | |
| Leucine | 0.76 g | |
| Lysine | 0.59 g | |
| Methionine | 0.21 g | |
| Cystine | 0.08 g | |
| Phenylalanine | 0.44 g | |
| Tyrosine | 0.39 g | |
| Valine | 0.51 g | |
| Histidine | 0.24 g | |
| Fat | 23 g | |
| Monounsaturated | 6.3 g | |
| Polyunsaturated | 1.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.68 g | |
| Saturated | 13.9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 63 mg | |
| Calcium | 235 mg | 23% |
| Copper | 0.09 mg | 10% |
| Iron | 1 mg | 6% |
| Magnesium | 25.4 mg | 8% |
| Manganese | 0.16 mg | 9% |
| Phosphorus | 195 mg | 28% |
| Potassium | 291 mg | 6% |
| Selenium | 14.4 µg | 26% |
| Sodium | 399 mg | |
| Zinc | 0.91 mg | 11% |
| Thiamin (vitamin B1) | 0.25 mg | 23% |
| Riboflavin (vitamin B2) | 0.44 mg | 40% |
| Niacin (vitamin B3) | 1.4 mg | 10% |
| Pantothenic acid (vitamin B5) | 0.86 mg | 17% |
| Pyridoxine (vitamin B6) | 0.08 mg | 6% |
| Folate (vitamin B9) | 47.4 µg | 12% |
| Cobalamin (vitamin B12) | 0.93 µg | 39% |
| Choline | 32.4 mg | 8% |
| Vitamin A | 229 µg | 33% |
| Vitamin C | 0.05 mg | 0% |
| Vitamin D (D2 + D3) | 102 IU | 17% |
| Vitamin E | 0.65 mg | 4% |
| Vitamin K | 2.1 µg | 2% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.5 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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