A basic or foundation recipe to make good use of whey protein concentrate.
Preparation & Cooking Time: 10 minutes ㆐Makes: just under cups 2 cups
Ingredients
25 grams butter
1 ½ tablespoons flour
1 ½ cups milk
3 tablespoons McLeod Nutrition® Whey Protein Concentrate
Salt and pepper
Method
- Melt the butter in a small saucepan over a low heat. Add the flour and cook for one minute, stirring constantly. Remove from the heat and gradually pour in one cup of the milk. Simmer over a moderate heat until the sauce has thickened.
- Whisk the remaining milk and McLeod Nutrition Whey Protein Concentrate together ensuring the powder has dissolved. Stir into the sauce and continue to cook over a low heat until the sauce has thickened – do not boil. Season with salt and pepper.
Uses
- Use to coat vegetables such as cauliflower and broccoli.
- Add a generous spoonful of mustard and serve with corned beef.
- Replace ½ cup milk with white wine, and add in a few chopped capers and a few springs or parsley, chopped, to accompany baked or grilled fish fillets.
An Allyson Gofton Recipe, created especially for McLeod Nutrition
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NUTRITIONAL INFORMATION (4 serves) Serving size: 105 g |
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Average quantity per serve |
Average quantity per 100g |
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Energy |
516 kJ |
489 kJ |
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Protein |
8.1 g |
7.7 g |
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Fat, total |
7.1 g |
6.7 g |
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- Saturated |
4.6 g |
4.4 g |
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Carbohydrate |
6.8 g |
6.4 g |
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- Sugar |
4.6 g |
4.4 g |
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Dietary Fibre |
0.1 g |
0.1 g |
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Sodium |
177 mg |
168 mg |
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