Your goal is to lose weight
but at the same time you do not want to give up the taste
There are many light recipes of delicious sauces and condiments to try, such as bechamel.
The light béchamel or light béchamel is a light and tasty sauce made in the light version without butter and without oil, a variant of the classic béchamel. The ingredients you will need to prepare it are; flour, partially skimmed or skimmed milk, salt, pepper and nutmeg. To adapt to the various tastes of the people, a vegan version of the classic bechamel sauce was also created, replacing the classic ingredients with soy milk, rice flour and tofu.
The bechamel can be used to season first courses such as lasagna, cannelloni, baked pasta. The recipes of light bechamel are low in calories and low in fat, to obtain a light sauce that is prepared in a few minutes and will allow you to maintain weight. Let’s see some recipes. Light bechamel: tasty, creamy and ultra-light bechamel recipes!
Contents
- Light bechamel: tasty, creamy and ultra-light bechamel recipes!
- Recipe n ° 1: light bechamel or light bechamel without butter
- Ingrediants
- Preparation
- Advice
- Recipe n ° 2: light bechamel or light bechamel with wholemeal flour
- Ingrediants
- Preparation
- Advice
- Recipe n ° 3: light bechamel or light bechamel with rice flour milk (gluten free)
- Ingrediants
- Preparation
- Recipe n ° 4: light bechamel or light bechamel with vegetable broth
- Ingrediants
- Preparation
- Recipe n ° 5: light bechamel or light bechamel with margarine
- Ingrediants
- Preparation
- Recipe n ° 6: light béchamel or light vegan béchamel
- Ingrediants
- Preparation
- Recipe n ° 7: light bechamel or light bechamel with corn friend
- Ingrediants
- Preparation
- Recipe n ° 1: light bechamel or light bechamel without butter
Recipe n ° 1: light bechamel or light bechamel without butter
- Difficulty: very easy
- Preparation time: 5 minutes
- Cooking time: 10 minutes
- Servings: 4 people
Ingrediants
- 500 g semi-skimmed (or skimmed) milk
- 50 g farina 00
- 1 pinch of salt to taste
- 1 pinch of nutmeg (optional)
Preparation
Sift the 00 flour by placing it in a saucepan and diluted with 200 grams of cold milk or very low heat. Mix well to obtain a smooth cream.
Then heat the remaining milk and slowly pour it into the cream you have prepared.
Cook everything over moderate heat, stirring constantly with a whisk to create a creamy mixture.
Add salt, just enough, and if you want nutmeg. Tips
The mixture should be turned continuously during cooking to avoid the formation of lumps. If lumps form, you can blend your béchamel with an immersion blender. Recipe n ° 2: light bechamel or light bechamel with wholemeal flour
- Difficulty: very easy
- Preparation time: 5 minutes
- Cooking time: 10 minutes
- Servings: 4 people
Ingrediants
- 500 g skim milk
- 50 g wholemeal flour
- 1 pinch of salt to taste
- 1 pinch of nutmeg (optional)
Preparation
Heat 100 ml of milk in a saucepan, add the wholemeal flour and mix vigorously to obtain a thick cream. Put on the other part of the milk and then add the flour.
Then add salt and nutmeg to taste, and continue to heat for another 10 minutes over low heat, until it reaches the right consistency. Tips
We advise you to keep the milk out of the fridge for a while, until it is at room temperature, otherwise the béchamel may not be creamy and have lumps. Recipe n ° 3: light bechamel or light bechamel with rice flour milk (gluten free)
- Difficulty: very easy
- Preparation time: 10 minutes
- Cooking time: 10 minutes
- Servings: 6 people
Ingrediants
- ½ liter of rice milk
- 50 g of rice flour
- 25 gr. of parmesan
- Pepper as needed
- Nutmeg to taste
Preparation
Pour most of the milk into a saucepan and add pepper and nutmeg to taste.
Mix the other part of the milk with the flour with the help of a whisk.
Once it has boiled, pour the other part and wait for the sauce to boil again and continue stirring to form a homogeneous cream. Add the Parmesan and continue stirring until the béchamel is ready. Recipe n ° 4: light bechamel or light bechamel with vegetable broth
- Difficulty: very easy
- Preparation time: 5 minutes
- Cooking time: 10 minutes
- Servings: 4 people
Ingrediants
- 500 g vegetable broth
- 50 g farina 00
- 1 pinch of salt
- 1 pinch of nutmeg (optional)
Preparation
Place the flour in a saucepan and dilute with 200 grams of vegetable broth over very low heat. Mix everything to obtain a smooth cream.
Heat the remaining vegetable broth and pour it slowly and little by little to the cream you have prepared. Cook the light béchamel over moderate heat, stirring constantly with a whisk until it becomes creamy. Add salt and nutmeg if you like. Recipe n ° 5: light bechamel or light bechamel with margarine
- Difficulty: very easy
- Preparation time: 5 minutes
- Cooking time: 10 minutes
- Servings: 4 people
Ingrediants
- 1 l rice milk
- 100 g vegetable margarine
- 100 g farina 00
- 1 pinch of nutmeg
- 1 pinch of fine salt
- 1 pinch of black pepper
Preparation
Pour the milk into a saucepan and add the nutmeg, and heat, turning off the heat before boiling. Put the margarine in a saucepan over low heat and add the flour, using a whisk. After heating the milk, add it to the mixture and stir.
Salt and pepper to taste. Continue to cook for a few minutes until it reaches the right density. Recipe n ° 6: light béchamel or light vegan béchamel
- Difficulty: very easy
- Preparation time: 5 minutes
- Cooking time: 10 minutes
- Servings: 4 people
Ingrediants
- 500 ml of soy milk
- 50 g of rice flour
- 4 g of salt
- 1 pinch of pepper
- 1 pinch of nutmeg
- 15-20 g di tofu
Preparation
In a saucepan, pour part of the soy milk (about 400 ml), and season with plenty of nutmeg, salt and pepper.
Pour the remaining part of soy milk into a glass and melt the rice flour with the whisk.
When the soy milk reaches boiling point, add the rice flour diluted, i.e. dissolved in milk; wait for the sauce to boil again and continue to mix with the whisk for a couple of minutes, to allow the flour to cook.
Finally add the tofu and mix.
Rice milk can be replaced with oat milk or soy milk. Recipe n ° 7: light bechamel or light bechamel with corn friend
- Difficulty: very easy
- Preparation time: 5 minutes
- Cooking time: 10 minutes
- Servings: 2
Ingrediants
- 200 ml of milk
- 20 gr of corn starch
- 1 tablespoon of extra virgin olive oil
- 1 pinch of salt
- 1 pinch of grated nutmeg
- 1 pinch of black pepper
Preparation
Put the cornstarch in a saucepan and add 200 ml of cold milk.
Add salt, pepper and nutmeg to your mixture for flavor.
Place the saucepan on a stove and cook the mixture over low heat, stir often until it creates a soft and velvety cream.
Tips
For a light, lump-free béchamel sift the cornstarch before adding the milk. During cooking, mix the béchamel often with a whisk. If there are still lumps in your béchamel, blend everything with an immersion blender.
