creamy low-fat bechamel sauce 2 cups skim milk 1/8 tsp freshly grated nutmeg 1/8 tsp dried thyme 1 tbs finely minced onions 1 tsp safflower oil 1/4 white wine or vegetable stock 3 tbs unbleached white flour or whole-wheat pastry flour in a saucepan over medium-high heat, combine milk, nutmeg, thyme and onions. bring just to boiling point, remove pan from heat, cover and set aside for 10 min to allow flavors to blend. in a heavy saucepan over medium-high heat, combine oil and wine or vegetable stock.
heat to simmering. add flour and cook, whisking constantly for 3 min. slowly add warm milk mixture and continue whisking.
sauce should thicken to the consistency of heave cream. serve hot. makes 2 CUPS = 10 calories/tablespoon