this is a delia smith recipe – have nt made it yet but there’s a seafood mix here might be making it’s acquaintance tomorrow 🙂

1 tablespoon/15 g sauce flour – 50 cals
275 ml skimmed milk – 90 cals

total : 140 cals (makes about 275 ml od sauce)

milk needs to be cold – you can infuse it first tho – maybe a bayleaf or two, bit of spice?

Delia explains best but to me its gently warm the milk, add the flour and whisk vigourously over a low heat. Apparently sauce flour has much less gluten hence a smooth silky sauce – good if you has gluten intolerance too maybe?