196.White sauce Recipe: Low Fat, Low Sugar


Sauces should be used in moderation only.

To make 1/2 pint / 280 ml of sauce

3/4 pint / 425 ml vegetable stock (boiling)

1 oz / 25 g butter

1 oz / 25 g wholemeal flour

salt to taste

white pepper to taste

  • Melt the butter in a heavy bottomed saucepan.
  • Beat the flour into the melted butter and cook over a low heat for 2 minutes. The butter should not be darker than a straw colour.
  • Remove the pan from the heat and allow to cool slightly before stirring in the boiling stock, a little at a time.
  • Bring the sauce back to the boil and continue to stir as the sauce thickens.
  • Turn the heat down and simmer for 15 minutes ( and for up to an hour if possible).

  • Mushroom sauce: add 2 oz / 60 g of chopped mushrooms at the simmering stage. Add a teaspoon of chopped parsley at the same stage if liked.
  • Tomato sauce: add 3 tablespoons of tomato puree and 1 tablespoon of chopped basil leaves at the simmering stage.
  • Garlic and herb sauce: add 4 cloves of crushed garlic and a selection of chopped fresh herbs ten minutes before serving.