Ingredients*:
1 1/2 c fine chop cooked vegetables (Use one or a combination of: asparagus, broccoli, carrots, cauliflower, celery, mushrooms, onions, and/or string beans.)
2 tbsp melted margarine
3 1/2 c fat-free chicken broth
salt to taste
1/4 c all-purpose flour
sprinkle of pepper, optional
*Low-sodium diets: Use fresh or frozen vegetables cooked without salt,low-sodium broth and salt-free margarine. Do not add salt.
*Low-cholesterol diets: May be used as written.
Directions:
Cook vegetables, drain well and chop into small pieces. Use within 30 minutes or refrigerate them. Place broth in a saucepan and bring to a simmer over moderate heat. Place flour, dry milk and melted margarine in a small bowl and mix well to form coarse crumbs. Stir the flour mixture into the simmering broth using a wire whip OR add the flour mixture to cold broth, cook and stir over moderate heat to form a sauce. Cook and stir over moderate heat until mixture is smooth and the starchy taste is gone. Add the vegetables to the sauce and reheat to serving temperature. Taste for seasoning and add salt and pepper. (Nutritive values are based on the use of commercial broth with no added salt.) Serve hot. Makes 4 cups.
Makes 4 Servings
Dietary Exchanges: 1 Skim Milk, 1 Fat
Nutrients Per Serving:
121 Calories
6 g Fat
12 g Carbohydrate
5 g Protein
1099 mg Sodium
