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  • Writer's picturebehappyowls

Quick & Easy White Sauce

Updated: Jun 21, 2021

Cooking doesn't have to be difficult! Let's start with a simple sauce.


Total calories 420, feeds 4 = 108 calories each

40g low fat spread (136 calories)

40g flour (141 calories)

450ml skimmed milk (153 calories)



Put all ingredients in a non stick pan over a medium heat and stir continually until it thickens and comes to the boil, then reduce heat and simmer for a couple of minutes.


You can add cheese and make it into a cheese sauce, great with cauliflower cheese.


20g parmesan is 83 calories. 60g cheddar 250 calories, add a bit of mustard too!


You can make so many meals with these two sauces, use in lasagne, fish pie, cauliflower cheese.



All calories are taken from The UK's top rated diet website | Nutracheck you can also find calories on the NHS website Calorie checker - NHS (www.nhs.uk) which is also powered by the Nutracheck app.




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