Sherried mushroom sauce
Dietitian's tip: This white sauce may be low in fat, but the rich flavor of the mushrooms and sherry make it an excellent topping for chicken. You may also like it on polenta with roasted Mediterranean vegetables.
SERVES 10
Ingredients
2 cups fat-free milk
2 teaspoons canola oil
1 small onion, diced
1 1/2 cups sliced fresh mushrooms
2 tablespoons all-purpose (plain) flour
1 tablespoon chopped chives
Ground black pepper, to taste
1 teaspoon sherry (optional)
Directions
In a small saucepan over low heat, warm the milk.
In a nonstick skillet, heat the canola oil over medium heat. Add the onions and saute for about 3 minutes. Add the sliced mushrooms and saute another 3 minutes. Stir in the flour and continue to cook another 2 to 3 minutes. Whisk in the warmed milk. Continue to cook. Stir frequently until thickened, about 3 minutes. Add chives, pepper and sherry, if desired. Keep the mushroom sauce warmed over low heat until served.
Nutritional Analysis(per serving)Serving size: 1/4 cup
Calories 41 Cholesterol 1 mg
Protein 2 g Sodium 25 mg
Carbohydrate 6 g Fiber 0 g
Total fat 1 g Potassium 138 mg
Saturated fat trace Calcium 63 mg
Monounsaturated fat 1 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 2
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Nonstarchy vegetables 2
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 2
http://www.mayoclinic.com/health/hea...ecipes/NU00438