White Sauce

Preparation time: a few minutes * Cooking time : 15 minutes  * Make 3 cups.

Requirements:

2 teacups cauliflower or white pumpkin (lauki) 

2 teaspoons butter 

1 tablespoon whole wheat or plain flour 

1 teacup skim milk  

Salt and pepper to taste

Method: 

Boil the cauliflower in 2 teacups of water until soft. 

Blend in a liquidizer and strain.

Heat the butter, add the flour and cook for ½ minute.  

Add the milk and cauliflower puree and heat whilst stirring the mixture continuously until it becomes thick.

Add salt and pepper.

Health Information: The recipe uses cauliflower as a thickening agent. It is low in calories but rich in Vitamin C and is a nutritious alternative to the usual white sauce (which uses more of refined flour and butter for thickening).     

Per Cup:  Calories 72    Protein 1.5g    Carbohydrates 44g    Fat 2g