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Healthy White Sauce
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Healthy White Sauce

The healthy white sauce is made by roasting whole wheat flour in olive oil along with low-fat milk and bottle gourd puree. Here plain flour is replaced with whole wheat flour, butter is replaced with oil, full-fat milk with low-fat milk. The bottle gourd puree gives it a thick creamy texture without compromising the taste.
Course sauce
Cuisine Global
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 1 bowl
Calories 315kcal

Ingredients

Instructions

  • Wash and chop bottle gourd (doodhi/lauki) into pieces. Pressure cook it for 3-4 whistles with a half cup of water. (If you do not have bottle gourd you can also use cauliflower).
    Healthy White Sauce
  • Cool and drain the cooked bottle gourd. Make a smooth paste of it in the mixer. (the drained water can be used to knead flour, or making dal and soup).
    Healthy White Sauce
  • Heat olive oil in a pan.
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  • Add the whole wheat flour.
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  • Saute till the wheat flour become golden and releases the aroma.
    Healthy White Sauce
  • Add gradually milk stirring continuously so that no lumps are formed.
    Healthy White Sauce
  • Add the pureed bottle gourd and mix well. If possible use a hand whisk to mix as it prevents forming lumps.
    Healthy White Sauce
  • Mix well and simmer on medium heat till sauce thickens.
    Healthy White Sauce
  • Add oregano, black pepper powder, and salt and mix well. (you can keep it plain or add spices like mixed herbs, red chili flakes, nutmeg, garlic powder.)
    Healthy White Sauce
  • Simmer for two more minutes. The white sauce is ready to use.
    Healthy White Sauce
  • Healthy white sauce is ready to use.
    Healthy White Sauce

Nutrition

Calories: 315kcal | Carbohydrates: 33g | Protein: 12g | Fat: 16g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Cholesterol: 12mg | Sodium: 113mg | Potassium: 835mg | Fiber: 3g | Sugar: 13g | Vitamin A: 650IU | Vitamin C: 35.5mg | Calcium: 410mg | Iron: 2.3mg