Flour Gravy

Traditional gravy made without the fat and much lower in calories. You can use canned broth, broth made from a base, or drippings with the fat removed.

Ingredients:

• 1 cup (divided) cold fat-free chicken, turkey, or beef broth (reduced sodium is a plus)
• 2 tablespoons unbleached all-purpose flour
• Seasonings to taste

Preparation:

Pour ¼ cup of broth in a covered container. Add flour and shake well to prevent lumps. Choose one of the methods below for microwave or stovetop preparation.

Stovetop: In a small saucepan, combine remainder of broth with flour mixture. Cook on medium until gentle boil, while stirring constantly with a wire whisk. Continue stirring until thickened.

Microwave: In a 4-cup glass measuring cup, combine remainder of broth with flour mixture. Heat on high (stirring well with a wire whisk after each minute) for 2-3 minutes or until thickened.

Note: Use 3 ½ tablespoons of flour for one 14.5-ounce can of broth. Try Trader Joe’s Low Sodium Broth in a box or Better than Bouillon Reduced Sodium Chicken, Vegetable, or Beef base.

Tip: Save calories when making gravy from scratch by pouring pan drippings into a glass measuring cup and allowing it to stand until the fat rises. Every one tablespoon skimmed off is 130 calories saved.

Nutrition Information: Calories 9; fat 0mg; Cholesterol 0mg; Carb 2g; Protein 1g; Sodium 47mg.

For any of your nutrition questions, please contact Nutrition Coach, Kris Bonham, RDN at krisb@acac.com.