Whenever you need a basic white sauce, this recipe does the trick. It’s also a useful substitute when a casserole recipe calls for a can of condensed creamy soup, which is usually high in sodium.

　　

Ingredients

Serves 8; 1/4 cup per serving

　　2 tablespoons light tub margarine

　　3 tablespoons all-purpose flour

　　2 cups fat-free milk

　　1 teaspoon fresh lemon juice

　　1/4 teaspoon pepper, or to taste

　　

Step 1

In a medium saucepan, melt the margarine over medium-low heat, swirling to coat the bottom. Whisk in the flour. Cook for 1 to 2 minutes, whisking occasionally.

　　

Step 2

Gradually whisk in the milk. Whisk in the lemon juice and pepper. Increase the heat to medium high and bring to a simmer. Simmer for 4 to 5 minutes, whisking constantly. Continue cooking until the sauce has thickened to the desired consistency, whisking constantly.

　　

White Sauce with Parmesan Cheese

Step 3

Whisk in 1/4 cup shredded or grated Parmesan cheese with the lemon juice and pepper for a great sauce to serve over pasta.

　　

White Sauce with Dijon Mustard

Step 4

For a different flavor to go with chicken or fish, whisk in 2 tablespoons Dijon mustard (lowest sodium available) with the lemon juice and pepper.

　　

Nutrition information

Step 5

(Per serving)

　　

Step 6

Calories: 42

　　

Step 7

Total fat: 1.0g

　　

Step 8

Saturated: 0.0g

　　

Step 9

Trans: 0.0g

　　

Step 10

Polyunsaturated: 0.5g

　　

Step 11

Monounsaturated: 0.5g

　　

Step 12

Cholesterol: 1mg

　　

Step 13

Sodium: 48mg

　　

Step 14

Carbohydrates: 5g

　　

Step 15

Fiber: 0g

　　

Step 16

Sugars: 3g

　　

Step 17

Protein: 2g

　　

Step 18

Calcium: 77mg

　　

Step 19

Potassium: 102mg

　　

Dietary Exchanges

Step 20

1/2 starch

　　

Nutrition information: (with Parmesan Cheese)

Step 21

(Per serving)

　　

Step 22

Calories: 52

　　

Step 23

Total fat: 2.0g

　　

Step 24

Saturated: 0.5g

　　

Step 25

Trans: 0.0g

　　

Step 26

Polyunsaturated: 0.5g

　　

Step 27

Monounsaturated: 1.0g

　　

Step 28

Cholesterol: 3mg

　　

Step 29

Sodium: 91mg

　　

Step 30

Carbohydrates: 6g

　　

Step 31

Fiber: 0g

　　

Step 32

Sugars: 3g

　　

Step 33

Protein: 3g

　　

Step 34

Calcium: 109mg

　　

Step 35

Potassium: 104mg

　　

Dietary Exchanges

Step 36

1/2 starch

　　

Nutrition information: (with Dijon Mustard)

Step 37

(Per serving)

　　

Step 38

Calories: 47

　　

Step 39

Total fat: 1.5g

　　

Step 40

Saturated: 0.0g

　　

Step 41

Trans: 0.0g

　　

Step 42

Polyunsaturated: 0.5g

　　

Step 43

Monounsaturated: 0.5g

　　

Step 44

Cholesterol: 1mg

　　

Step 45

Sodium: 125mg

　　

Step 46

Carbohydrates: 6g

　　

Step 47

Fiber: 0g

　　

Step 48

Sugars: 3g

　　

Step 49

Protein: 3g

　　

Step 50

Calcium: 80mg

　　

Step 51

Potassium: 109mg

　　

Dietary Exchanges

Step 52

1/2 starch

　　American Heart Association Low-Salt Cookbook, 4th Edition