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Low Calorie White Sauce recipe | Indian style Cauliflower White Sauce | Whole Wheat White Sauce |
Tarla Dalal
01 June, 2015
Table of Content
About Low- Calorie White Sauce
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Ingredients
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Methods
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Making cauliflower puree
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Making the low calorie white sauce
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Nutrient values
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Low Calorie White Sauce recipe | Indian style Cauliflower White Sauce | Whole Wheat White Sauce |
The Indian-Inspired Low-Calorie White Sauce
This Low-Calorie White Sauce is a delightful and clever take on the classic white sauce, tailored for a healthier lifestyle. Unlike traditional recipes that rely on high-fat butter and refined all-purpose flour (maida), this version uses a smart combination of cauliflower purée and whole wheat flour (gehun ka atta) to create a creamy, rich-tasting sauce without the extra calories. It’s a perfect example of how traditional Indian ingredients can be used to lighten up global recipes, making them more suitable for daily consumption and weight management. This innovative approach delivers the same luscious texture and flavor, proving that healthy eating doesn't mean sacrificing taste.
A Healthier Alternative to the Classic
The key to this sauce's low-calorie profile lies in its unique ingredients and preparation. Traditional white sauce, or béchamel, is made from a roux of butter and maida, which can be heavy and high in calories. This recipe replaces that with a blend of just one teaspoon of low-fat butter and whole wheat flour. The most significant change, however, is the addition of cauliflower purée. When blended, the cauliflower provides a naturally creamy texture and a mild flavor that mimics the richness of a traditional sauce. This not only cuts down on fat but also boosts the sauce's fiber and nutrient content, making it a far more wholesome choice.
Why It's Better Than Regular White Sauce
This low-calorie white sauce is a superior option for several reasons. Firstly, it uses whole wheat flour, which is a healthier alternative to refined maida. Whole wheat flour retains its natural fiber, vitamins, and minerals, promoting better digestion and providing a more sustained energy release. Secondly, the addition of cauliflower significantly reduces the calorie count while adding a nutritional punch. Cauliflower is low in calories and rich in vitamins C and K, and antioxidants. Finally, the use of low-fat milk further reduces the fat content, making the entire sauce a much lighter option. This method ensures you can enjoy a creamy sauce without the guilt, all while reaping the benefits of added nutrients.
The Luscious Creaminess of Cauliflower
The ingenious use of cauliflower purée is what makes this sauce truly shine. When chopped and cooked until soft, the cauliflower breaks down, and once blended, it creates a thick, smooth, and creamy base. This natural creaminess is what gives the sauce its body and satisfying mouthfeel, without the need for excessive fat. It's a clever way to add volume and richness while keeping the sauce light. When combined with the low-fat milk, the cauliflower purée creates a velvety smooth texture that is surprisingly similar to a classic béchamel, proving that healthy substitutions can be incredibly effective.
Versatile Uses in Indian Cuisine
This low-calorie white sauce is a versatile base that can be used to create a variety of healthy and delicious dishes in an Indian context. It's perfect for making creamy vegetable gravies like Makai Palak, Paneer, or Mushroom Masala. It can be used as a luscious topping for baked vegetable dishes, providing a creamy layer without the heaviness of full-fat sauces. It’s also an excellent substitute for creamy gravies in popular dishes like Vegetable Au Gratin or Pasta in White Sauce, giving them a healthy Indian twist. This sauce opens up a world of possibilities for those who love creamy dishes but want to maintain a healthier diet.
A Simple and Rewarding Recipe
Making this Low-Calorie White Sauce is a straightforward and rewarding process. The steps are simple: cook the cauliflower, purée it, and then combine it with a light roux of low-fat butter and whole wheat flour. The entire process takes just a few minutes, making it a practical option for busy individuals. With its wholesome ingredients and incredible flavor, this sauce proves that you can enjoy rich, satisfying food while staying true to your health goals. It's a testament to how small changes in ingredients can lead to big improvements in the nutritional value of your favorite meals.
Tags
Soaking Time
0
Preparation Time
5 Mins
Cooking Time
12 Mins
Baking Time
0 Mins
Baking Temperature
0
Sprouting Time
0
Total Time
17 Mins
Makes
1 cups
Ingredients
for Low Calorie White Sauce
1 1/2 cups chopped cauliflower
1 tsp low fat butter
1 tbsp whole wheat flour (gehun ka atta)
1 cup low fat milk , 99.7% fat-free
salt to taste
Method
for Low Calorie White Sauce
- Combine the cauliflower and 2 cups of water in a deep non-stick pan and mix well. Cover with a lid and cook on a medium flame for 7 to 8 minutes or till the cauliflower softens and the water has almost evaporated. Keep aside to cool slightly.
- Blend the cauliflower (along with the little water remaining) in a mixer to a smooth purée and strain it using a strainer. Keep aside.
- Heat the butter in a broad non-stick pan, add the whole wheat flour and sauté on a medium flame for a few seconds or till the wheat flour turns light brown in colour.
- Add the milk and cauliflower purée, mix well using a whisk till no lumps remain and bring to boil.
- Add the salt and pepper, mix well and cook on a medium flame for 1 minute, while stirring occasionally.
- Use as required.
Low- Calorie White Sauce recipe with step by step photos
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To make low calorie white sauce | healthy Indian white sauce | cauliflower white sauce In a deep non stick pan put 1 1/2 cups chopped cauliflower. and 2 cups of water and mix well. Cover with a lid and cook on a medium flame for 7 to 8 minutes or till the cauliflower.
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Blend the cauliflower (along with the little water remaining) in a mixer to a smooth purée.
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Strain it using a strainer. Keep aside.
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Heat the 1 tsp low-fat butter in a broad non-stick pan, add the 1 tbsp whole wheat flour (gehun ka atta) and sauté on a medium flame for a few seconds or till the wheat flour turns light brown in colour.
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Add the 1 cup low-fat milk , 99.7% fat-free and cauliflower purée, mix well using a whisk till no lumps remain and bring to boil.
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Add the salt and freshly ground black pepper (kalimirch), mix well and cook on a medium flame for 1 minute, while stirring occasionally.
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Use low calorie white sauce as required.
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Low calorie white sauce | healthy Indian white sauce | cauliflower white sauce.
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Nutrient values (Abbrv)per plate
| Energy | 11 cal |
| Protein | 0.8 g |
| Carbohydrates | 1.4 g |
| Fiber | 0.5 g |
| Fat | 0.2 g |
| Cholesterol | 0.4 mg |
| Sodium | 13.7 mg |
Click here to view Calories for Low- Calorie White Sauce
The Nutrient info is complete
n_katira
July 28, 2020, 8:23 a.m.
Was really surprised to have a look at this recipe. But I tried and tossed in some pasta and veggies in it and it turned out awesome. Will make only low cal white sauce Italian delicacies henceforth.
Sally Cookie
April 12, 2015, 9:59 a.m.
Great article! I Totally agree, we need to be concient about the quality of the food that we eat if we want to have a healthier lifestyle. Fotunateltly technology is also aware of this and it''s producing a lot of alternatives to help us cook healthier meals, if you like stop by this article that I wrote myself about how technology can help us regarding healthy cooking http://sallycookingrecipe.com/reviews/easy-healthy-cooking-with-phillips-airfryer/
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