Charlottesville Alert

The Downtown Aquatic Center will be CLOSED for cleaning and maintenance Monday, August 7 through Friday, August 11. Stay tuned for a list of special water classes at the Waterpark during that week!

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:

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