Always check the labels of the products you use.
Method
- 1
Melt. Melt butter over a medium-high flame (don't let it brown) in a little saucepan. Add flour and beat to form a paste. Carry on cooking, mixing, till raw flour scent is gone, around 1 minute. Beating the whole time, add milk in a thin steady trickle, or in increments of a couple of tablespoons after another, beating well plus getting in all corners of the pan in order to maintain one homogeneous texture. Sauce will initially become very thick, next get very thin when all the milk is added. Heat, mixing, till sauce comes to a simmer and begins to thicken a little. Reduce heat to low and cook, mixing, till sauce is thick enough in order to coat the back of a wooden spoon, around 3 minutes. Add salt and pepper till it tastes right. Add nutmeg till it tastes right, if using. Simply beat well to take out them plus smooth out sauce, or use one hand blender or jug blender if lumps are particularly big or tough if any lumps form. Use sauce right away, or push a piece of cling film over surface of sauce in order to prevent a skin off forming plus hold warm till ready to use. Sauce can be cooled plus stored in a closed container in the fridge for several days. Reheat very lightly on the stovetop or in a microwave in order to use.
Storage
Keep covered in the fridge and use within a few days.
EU nutrition claims
- Low sugars: 4.8 g sugars per 100 g (limit ≤ 5 g)
- Low salt: 0.11 g salt per 100 g (limit ≤ 0.3 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 62 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
0 g per serving
0 % of the 50 g daily maximum · 0 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- mixing bowl
- scales
- saucepan
Nutrition per serving Calculated from USDA FoodData Central
| Per serving | Amount |
|---|---|
| Energy | 83 kcal |
| Protein | 2.2 g |
| Carbohydrate | 5.2 g |
| of which sugars | 3 g |
| of which free sugars | 0 g |
| Fat | 6 g |
| of which saturates | 3.6 g |
| Fibre | 0.1 g |
| Salt | 0.07 g |
Protein per 100 kcal
2.7 g High protein needs ≥ 5 g per 100 kcal (20% of energy) and ≥ 10 g per serving
Calculated from USDA FoodData Central ingredient values
