Going to the discovery of the basic preparations, today I propose a light reinterpretation of one of the most loved and appreciated sauces of all, the queen of baked lasagna and mashed vegetables. I'm talking about the bechamel. As we know, however, classic bechamel is typically prepared with generous amounts of butter, which makes it an extremely fatty sauce! I propose you a very very tasty variant, but of course without butter. Let's go immediately to discover together what we need.
Video of the Recipe
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Identity Card of the Recipe
- 73 KCal Calories per serving
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Ingrediants
- 500 ml of rice milk
- 50 g of rice flour
- 4 g of salt
- 1 pinch of pepper
- 1 grated nutmeg
- 15-20 g of grated Parmesan cheese
Materials Needed
- Small saucepan
- Whip
- Glass
- Grater for parmesan
- Wooden spoon
Preparation
In the version proposed by My-personaltrainer, the béchamel is prepared without adding butter to transform it into a light sauce. We also used rice milk because it is more delicate and digestible than cow's milk; in any case, it is possible to obtain an excellent result also with the classic cow's milk. To make it vegetable, you can also use oat milk or soy milk, and replace the parmesan with grated tofu!
- In a saucepan, pour part of the rice milk (about 400 ml), and season with plenty of nutmeg, salt and pepper.
- Pour the remaining part of rice milk into a glass and dissolve the rice flour in it with a whisk.
Why does flour say rice?
Using rice flour as a thickener (and not the classic wheat flour), an extremely velvety béchamel will be made. In addition, the bechamel prepared with rice flour can be safely taken even by those suffering from celiac disease since this flour does not give rise to gluten.- When the milk reaches boiling point, pour in the diluted flour (dissolved in milk), then wait for the sauce to boil again and continue to mix with the whisk for a couple of minutes to make the flour cook.
- Finally add the grated parmesan (or tofu, if you follow a vegan diet) and mix.
- The bechamel is therefore ready to be used: ideal for vegetarian or meat pies, for mashed lasagna and for stuffing savory puffs.
Alice's comment - PersonalCooker
And this is the light béchamel: I have therefore given you a practical demonstration that eating healthy does not necessarily mean undergoing torturing food deprivation: it instead means rediscovering food naturally, learning new cooking methods using the nutritional properties of foods consciously.Nutritional values and Health Comment on the recipe
The light bechamel sauce without butter is an “almost totally vegan” sauce. With the exception of the grated cheese, the light béchamel does not contain any ingredients of animal origin; therefore no butter, no cow's milk, therefore its cholesterol and saturated fat content is irrelevant. Compared to the traditional recipe, Alice's version is certainly HYPOCALORIC and HYPOLIPID, which makes it a very useful alternative in the case of a slimming and / or specific diet against certain metabolic diseases.
