Lo-Cal White Sauce
A light, creamy white sauce with subtle cheese flavor, perfect for topping vegetables, pasta, or as a base for other dishes, suitable for health-conscious or low-calorie meals.
Ingredients
Instructions
- Combine water, nonfat dry milk, and flour in a heavy saucepan over medium heat until thick and bubbly.
- Stir in salt, white pepper, and butter flavor drops.
- Optionally, add shredded cheese for a cheesy variation.
Tips & Substitutions
To achieve a smoother consistency, whisk the flour with a little of the cold water before adding it to the saucepan. If you don't have nonfat dry milk, you can substitute with almond milk or oat milk for a dairy-free version. For added flavor, consider incorporating garlic powder or onion powder. This Lo-Cal White Sauce can also serve as a base for creamy soups or pasta dishes.
Serving Suggestions
This Lo-Cal White Sauce is perfect for drizzling over steamed vegetables or baked chicken. For a comforting meal, serve it over whole-grain pasta, or use it as a base for a creamy casserole. It pairs beautifully with sides like roasted asparagus or a fresh garden salad. For a cheesy twist, sprinkle shredded cheese on top before serving.
Storage & Reheating
Store any leftover sauce in an airtight container in the refrigerator for up to 3 days. When reheating, do so gently over low heat, stirring frequently. If the sauce thickens too much, a splash of water or milk can help restore its original consistency. Avoid microwaving, as it may cause uneven heating.
Nutrition & Diet Analysis (per serving)
Each serving of Lo-Cal White Sauce contains roughly 146 calories, with 9g protein, 29g carbohydrates, and 1g fat. It is an excellent source of dietary fiber (28% of the Daily Value) and iron (24% of the Daily Value), and a good source of protein and calcium. Note that it is relatively high in sodium, at 845mg per serving (37% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this sauce dairy-free?
Yes, you can easily make this Lo-Cal White Sauce dairy-free by using plant-based milk such as almond or soy milk instead of nonfat dry milk. Just ensure to adjust the measurements accordingly to maintain the sauce's consistency.
How can I thicken the sauce more?
If you prefer a thicker sauce, you can increase the amount of flour slightly or add a cornstarch slurry. Mix 1 tablespoon of cornstarch with a little cold water and stir it into the sauce while it simmers until desired thickness is achieved.
What are some variations I can try?
You can customize this Lo-Cal White Sauce by adding herbs like basil or parsley for a fresh flavor. For a kick, try adding a pinch of cayenne pepper. Additionally, mixing in sautéed mushrooms or spinach can elevate this sauce for a heartier dish.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).