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Porcini Mushroom Gravy

Diabetic Porcini Mushroom Gravy Recipe from Diabetic Gourmet Magazine. DiabeticGourmet.com

While it sounds luxuriously rich, this gravy is light on calories and fat so you can enjoy all of the flavour with none of the guilt.

Yield: 2 cups (500 mL); 8 servings. Serving size: 1/4 cup (60 mL).
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Ingredients

  • 1/2 oz dried porcini mushrooms (15 g)
  • 2 Tbsp warm water (30 mL)
  • 1 1/2 Tbsp canola oil
  • 6 Tbsp white whole-wheat flour (90 mL)
  • 2 cups fat-free, low-sodium chicken broth (500 mL)
  • 3/4 tsp salt (optional) (4 mL)
  • 1 tsp onion powder (5 mL)
  • 1/4 tsp freshly ground black pepper or to taste (1 mL)

Directions

  1. Soak mushrooms in warm water for 5 minutes.
  2. In 2 quart saucepan, heat canola oil over medium heat. Whisk in flour until blended and continue stirring until roux is lightly browned and develops nutty aroma.
  3. Whisk in broth, optional salt and onion powder. Bring to a gentle boil until just thickened, stirring. Cook and stir for 1 minute. Remove from heat and season with pepper. Add softened mushrooms and any soaking liquid.
  4. Puree gravy in food processor or food mill. Return mixture to saucepan. Heat just to a simmer.

Nutritional Information (Per Serving)
Calories:50
Protein:1g
Sodium: 115 mg
Cholesterol:0 mg
Fat: 3g
Saturated Fat: 0g
Dietary Fiber: 2g
Carbohydrates: 5g

Source: Cheryl Forberg, R.D.



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