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.

Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving Low sodium = no more than 140 mg of sodium per serving Low fat = no more than 3 g of fat per serving


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