For this Base White Sauce #2 you will want:
2 Tablespoons fat
2 Tablespoons starch
1 cup liquid, usually 2% milk
1/4 teaspoon salt
pinch of pepper
You will need a whisk
, a pouring cup
and a saute pan
.In a medium sized saute pan
over medium-high heat (usually 7 on the dial), melt the fat. Sprinkle the starch over the melted fat and whisk it until it is smooth, bubbly and fully mixed. Allow it to cook for five minutes. You have just made a Roux.Using about one third of the liquid at a time whisk it into the Roux--fat-starch mixture.
Have the liquid fully whisked in before adding the next third of liquid. By this careful process you end up with a sauce that is free of lumps.
Add remaining liquid and fully whisk in.
Once all of the liquid is whisked in--drop the temperature to medium low (usually a 4 on the dial) and let it simmer until it thickens slightly. Add the seasoning to taste and serve.
This makes 1 cup of medium, number two, base White Sauce. Basic White Sauce #2 provides you with 90 calories and 30% of your daily fiber.
Here are some ways to use that to make a lot of different sauces.
For Brown Sauce, browned flour in fat and add low sodium beef stock
. Add 1 teaspoon Worcestershire Sauce.For Mushroom Sauce 1, use brown sauce and add 3/4 cup sliced, sauteed mushrooms and 1 teaspoon summer savory.
For Mushroom Sauce 2, do not brown flour, use reduced fat cream instead of stock, use white pepper and do not add savory.
For Cheese Sauce, toss 1/2 cup low fat grated cheese with 1 teaspoon flour. Add a few Tablespoons at a time to White Sauce 2 that is kept warm over a low burner. Stir until it melts before adding next Tablespoons of cheese. White wine or dry mustard are great additions.
For Mock Hollandaise whisk 2 Tablespoons lemon juice, 2 egg yolks and 2 Tablespoons butter and add to warm White Sauce 2.
For Chowders add 1 lb. cooked lean meat (or 2 cups vegetables or 2 cups seafood), 1/4 lb. diced, cooked, drained lean bacon, 1 1/2 cups diced, cooked potato and 1/4 cup minced onion, to 4 cups White Sauce 2. Heat through, add black pepper to taste.
For Creamed Dishes add 1 1/2 cups vegetables or minced/sliced cooked meat to 1/2 cup White Sauce 2. Serve over toast.
For Au Gratin Dishes top with 1/2 cup toasted bread crumbs and 1/2 cup grated low fat cheese to the Creamed Dish and place under broiler briefly to melt the cheese.
For Cream Gravy use butter for fat, lean cream for the liquid, add 1/2 pound cooked, drained, lean pork breakfast sausage and 1 teaspoon coarse ground black pepper. (highly caloric and uses expensive ingredients, use this sparingly)
For Foamy Egg Sauce make White Sauce 2. Beat one egg until foamy and whisk in 1 teaspoon of the White Sauce. Whisk egg/sauce mixture into remaining White Sauce and simmer briefly.
For Veloute Sauce, use strong low sodium chicken broth for liquid. Place chicken broth in a saute pan
and bring to boil. Boil until the amount of broth has reduced by at least half. This is your strong broth.For Chaud-Froid Sauce, soak 1 Tablespoon plain gelatin
or 3 Tablespoons Agar Flakes
or 2 teaspoons Agar powder
in cold water for fifteen minutes. Add to the hot Veloute Sauce. Allow to cool.For Poulette Sauce, whisk 2 two egg yolks and 1 cup cream. Add to white sauce. Bring to temperature and whisk in 2 teaspoons butter--one at a time until fully incorporated--add a few Tablespoons lemon juice and some minced parsley. High in calories, use sparingly.
For Bechamel Sauce, use a 1/2 cup 2% milk and a 1/2 cup low sodium stock
for the liquid.For Onion Sauce use low sodium beef stock
for the liquid and add 1/2 c. sauteed onions.For Sauce Supreme use low sodium chicken stock
and add 2 Tablespoons lemon juice and 2 Tablespoons parsley.When you add cheese, cream, butter or meats to the recipe it adds calories and fat. When you add vegetables it adds a small amount of calories but greatly increases the nutrients and fiber. Use egg whites when it calls for eggs and you will reduce the calories and fat, but it will also reduce the creaminess.
See, once you get this one under your belt you will have a lot of variety available for your meals!
Posts
