Low Cholesterol White Sauce
A smooth, creamy white sauce with a subtle buttery flavor, ideal for low-cholesterol diets, perfect for serving over vegetables, pasta, or as a base for other dishes.
Ingredients
Instructions
- Dissolve the dry milk powder in the skim milk.
- Place the milk mixture and sifted flour into a small covered jar and shake vigorously until smooth.
- Pour the mixture into a small saucepan and cook over low heat until thickened, stirring constantly.
- Add salt, butter flavoring, and any additional flavorings as desired.
Tips & Substitutions
For an even creamier texture, consider whisking in a teaspoon of cornstarch with the dry milk powder. If you need a gluten-free option, substitute the flour with a gluten-free blend. To enhance flavor, experiment with adding garlic powder or nutritional yeast. This low cholesterol white sauce works well as a base for dishes like Spinach Dip With Chopped Apple or can be used to create a creamy pasta dish.
Serving Suggestions
This low cholesterol white sauce is versatile and can be served over steamed vegetables, pasta, or as a base for a creamy casserole. For a complete meal, pair it with grilled chicken or fish, or use it as a component in dishes like Scalloped Corn Souffle for added richness without the guilt.
Storage & Reheating
Store any leftover white sauce in an airtight container in the refrigerator for up to 3 days. When reheating, add a splash of skim milk to restore its creamy consistency and gently heat on the stove over low heat, stirring frequently to avoid scorching.
Nutrition & Diet Analysis (per serving)
Each serving of Low Cholesterol White Sauce contains roughly 119 calories, with 2g protein, 11g carbohydrates, and 8g fat. It is an excellent source of vitamin C (55% of the Daily Value). Note that it is relatively high in sodium, at 493mg per serving (21% 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 use whole milk instead of skim milk?
Yes, you can use whole milk for a richer flavor and creamier texture, but it will increase the cholesterol content. If you're aiming for a low cholesterol option, stick with skim milk or even unsweetened almond milk for a dairy-free alternative.
How can I thicken the sauce if it doesn't thicken enough?
If your sauce isn't thickening as expected, try increasing the heat slightly and continue to stir constantly. You can also mix a small amount of cornstarch with cold water and add it to the sauce to achieve the desired thickness.
What can I add to flavor the sauce further?
You can enhance the flavor by adding fresh herbs like thyme or basil, or spices such as nutmeg or black pepper. For a savory twist, consider incorporating sautéed onions or mushrooms. This can elevate the dish and complement meals like Sliced Fruit Bars when served as part of a larger spread.
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).