White sauce is used in so many recipes but people on a diet hesitate to try recipes having white sauce because of it's high calorie count. I've created this recipe that has no butter, oil or cheese but is still rich and creamy. The regular cup of bèchamel sauce has about 300 calories, this recipe has only 82 calories in one cup of bèchamel sauce. 🌸 Ingredients Whole wheat flour or all purpose flour: 1 tablespoon Low fat milk: 1 cup or 1/2 cup low fat milk and 1/2 cup water Seasoning of your choice You can add a stick of string cheese or low fat cheese and it will add a total of 50 calories to the recipe.