This white sauce may be low in fat, but the rich flavor of the mushrooms and sherry make it an excellent topping for chicken. Try the sauce on polenta with roasted Mediterranean vegetables too.

Serves 12

Ingredients:

       
  • 2 cups fat-free milk
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  • 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
  • Total carbohydrate: 4 g
  • Dietary fiber: Trace
  • Sodium: 19 mg
  • Saturated fat: Trace
  • Monounsaturated fat: 1 g
  • Total fat: 1 g
  • Cholesterol: 1 mg
  • Protein: 2 g
  • Calories: 33
Last Updated: 2014-09-20
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