Bechamel Substitute
  • 1 tbs butter (15g)
  • 2 tbs flour (20g)
  • 1 tbs cream cheese (15g)
  • 1 cup water (250g)
  • 1/8 tsp salt (0.2g)
  • 1/2 tsp Accent (MSG) (1.5g)
  • black pepper to taste
A regular béchamel sauce made with 1 cup 2% milk contains over 244mg of phosphate and 342mg potassium. This tasty version only has 54 and 66mg, respectively. This recipe is not reduced in sodium. Use it as a creamy pasta sauce or in any other recipe calling for a béchamel. Add bacon bits to make it a carbonara, or vegetables to make it primavera. Use this recipe in chicken pot pie or in chicken asparagus pizza. You could also mix in 2 tbs white wine for an extra sophisticated zing! Makes two 1/2 cup portions.
 Nutritional information 
1/2 cup portion (150g)
 Phosphorus (mg) 18 
 Potassium (mg) 23 
 Sodium (mg) 383 
 Protein (g) 1.3 
 Sugar (g) 0.3 
 Carbohydrates (g) 8 
 Water (mL) 132 
 Fibre (g) 0.2 
 Calories 115 
STEP 1: Heat the butter until it sizzles nicely.
STEP 2: Add the flower and mix with the butter thoroughly.
STEP 3: Add the cream cheese and blend in completely using the back of a spoon.
STEP 4: Add a bit of water and form a paste.
STEP 5: Add a bit more water, and form a paste again.
STEP 6: Repeat this step about 8-10 times until you have a smooth creamy sauce.
STEP 7: Add the salt, Accent and fresh ground pepper.