Low Calorie White Sauce: White sauce is frequently used in continental cuisine. Here is a low calorie version of white sauce which made healthy by the use of cauliflower for creaminess and whole wheat flour instead of the refined plain flour. Enjoy using this white sauce without the guilt for making your favourites dishes like pastas and baked dishes.

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Cooking Time:    
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Makes 1.25 cups (18 tbsp )


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 and freshly ground black pepper (kalimirch) to taste


  1. 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.
  2. Blend the cauliflower (along with the little water remaining) in a mixer to a smooth purée and strain it using a strainer. Keep aside.
  3. Heat the butter in a broad non-stick pan, add the wheat flour and sauté on a medium flame for a few seconds or till the wheat flour turns light brown in colour.
  4. Add the milk and cauliflower purée, mix well using a whisk till no lumps remain and bring to boil.
  5. Add the salt and pepper powder, mix well and cook on a medium flame for 1 minute, while stirring occasionally.
  6. Use as required. Low Calorie White Sauce is ready.

Nutrition Value

Value per tbsp % Daily Values
Energy 20 cal 1%
Protein 0.9 g 2%
Carbohydrates 1.4 g 0%
Fiber 0.5 g 2%
Fat 0.9 g 1%
Cholesterol 2.2 mg 1%
Vitamin A 26.9 mcg 1%
Vitamin B1 (Thiamine) 0 mg 0%
Vitamin B2 (Riboflavin) 0 mg 0%
Vitamin B3 (Niacin) 0.2 mg 2%
Vitamin C 7.1 mg 18%
Vitamin E 0 mg 0%
Folic Acid (Vitamin B9) 7.9 mcg 4%
Calcium 27.7 mg 5%
Iron 0.2 mg 1%
Magnesium 5 mg 1%
Phosphorus 23.4 mg 4%
Sodium 10.2 mg 1%
Potassium 28.9 mg 1%
Zinc 0.1 mg 1%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.