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Basic white sauce
Use less milk for a thicker sauce and more for a pouring sauce.
What you need
- 25 g butter
- 25 g plain flour
- 600 ml hot milk
- seasoning
Method
Melt the butter in a saucepan. Add the flour and stir for a short while, without letting it brown.
Add the hot milk, stirring all the time until it comes to the boil - so that it thickens smoothly without going lumpy. Allow to simmer for about 10 min.
Add seasoning to taste.
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Preparation 5 minutes Cook 10 minutes Total 15 minutes -
Energy 153 kcal/serving Fat 4.89 g/serving Carbohydrates 53.20 g/serving Glycaemic Index 28 Glycaemic Load 3.81 
Serving suggestion
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 643 | 383 | 10475 | 8350 |
| Energy (kcal) | 153 | 91.6 | 2500 | 2000 |
| Protein (g) | 6.84 | 4.07 | ||
| Carbohydrate (g) | 13.3 | 7.92 | 345 | 275 |
| Fat (g) | 8.21 | 4.89 | 95 | 70 |
| Fat (saturated) (g) | 5.08 | 3.03 | ||
| Fibre (g) | 0.17 | 0.10 | ||
| Sodium (mg) | 143 | 85.2 | ||
| Salt (equivalent) (g) | 0.36 | 0.21 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 141 | 84.5 | 800 |
| Vitamin B-12 (µg) | 0.61 | 0.36 | 1 |
| Vitamin B-6 (mg) | 0.07 | 0.04 | 2 |
| Vitamin C (mg) | 1.74 | 1.04 | 60 |
| Vitamin D (µg) | 4.67 | 2.78 | 266 |
| Vitamin E (mg) | 0.12 | 0.07 | 10 |
| Zinc (mg) | 0.68 | 0.41 | 15 |
| Calcium (mg) | 239 | 142 | 800 |
| Folate (mcg) | 18.2 | 10.8 | 200 |
| Iron (mg) | 0.39 | 0.23 | 14 |
| Magnesium (mg) | 24.0 | 14.3 | 300 |
| Niacin (mg) | 0.53 | 0.31 | 18 |
| Pantothenic acid (mg) | 0.56 | 0.33 | 6 |
| Riboflavin (mg) | 0.33 | 0.20 | 1.6 |
| Phosphorous (mg) | 182 | 108 | 800 |
| Thiamin (mg) | 0.12 | 0.07 | 1.4 |
This recipe is:
Demi-veg- Vegetarian
Citrus free
Corn-free
Egg free
Peanut free
Shellfish free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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