White Sauce

Preparation

1. Step 1

   In a medium saucepan, melt the margarine over medium-low heat, swirling to coat the bottom. Whisk in the flour. Cook for 1 to 2 minutes, whisking occasionally.

   Step 2

   Gradually whisk in the milk. Whisk in the lemon juice and pepper. Increase the heat to medium high and bring to a simmer. Simmer for 4 to 5 minutes, whisking constantly. Continue cooking until the sauce has thickened to the desired consistency, whisking constantly.

2. White Sauce with Parmesan Cheese

   Step 3

   Whisk in 1/4 cup shredded or grated Parmesan cheese with the lemon juice and pepper for a great sauce to serve over pasta.

3. White Sauce with Dijon Mustard

   Step 4

   For a different flavor to go with chicken or fish, whisk in 2 tablespoons Dijon mustard (lowest sodium available) with the lemon juice and pepper.

4. Nutrition information

   Step 5

   (Per serving)

   Step 6

   Calories: 42

   Step 7

   Total fat: 1.0g

   Step 8

   Saturated: 0.0g

   Step 9

   Trans: 0.0g

   Step 10

   Polyunsaturated: 0.5g

   Step 11

   Monounsaturated: 0.5g

   Step 12

   Cholesterol: 1mg

   Step 13

   Sodium: 48mg

   Step 14

   Carbohydrates: 5g

   Step 15

   Fiber: 0g

   Step 16

   Sugars: 3g

   Step 17

   Protein: 2g

   Step 18

   Calcium: 77mg

   Step 19

   Potassium: 102mg

5. Dietary Exchanges

   Step 20

   1/2 starch

6. Nutrition information: (with Parmesan Cheese)

   Step 21

   (Per serving)

   Step 22

   Calories: 52

   Step 23

   Total fat: 2.0g

   Step 24

   Saturated: 0.5g

   Step 25

   Trans: 0.0g

   Step 26

   Polyunsaturated: 0.5g

   Step 27

   Monounsaturated: 1.0g

   Step 28

   Cholesterol: 3mg

   Step 29

   Sodium: 91mg

   Step 30

   Carbohydrates: 6g

   Step 31

   Fiber: 0g

   Step 32

   Sugars: 3g

   Step 33

   Protein: 3g

   Step 34

   Calcium: 109mg

   Step 35

   Potassium: 104mg

7. Dietary Exchanges

   Step 36

   1/2 starch

8. Nutrition information: (with Dijon Mustard)

   Step 37

   (Per serving)

   Step 38

   Calories: 47

   Step 39

   Total fat: 1.5g

   Step 40

   Saturated: 0.0g

   Step 41

   Trans: 0.0g

   Step 42

   Polyunsaturated: 0.5g

   Step 43

   Monounsaturated: 0.5g

   Step 44

   Cholesterol: 1mg

   Step 45

   Sodium: 125mg

   Step 46

   Carbohydrates: 6g

   Step 47

   Fiber: 0g

   Step 48

   Sugars: 3g

   Step 49

   Protein: 3g

   Step 50

   Calcium: 80mg

   Step 51

   Potassium: 109mg

9. Dietary Exchanges

   Step 52

   1/2 starch