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Guest angela the achiever

Whole Wheat White Sauce Mix

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Guest angela the achiever

I'm so excited to share this VERY LOW POINT recipe, the possibilities are endless! This is a basic recipe and you can use your imagination to create wonderful entrees like clam sauce, beef stroganoff, cream-based soups, etc.

 

1c. Whole Wheat Flour

2 1/2 c. Nonfat Dry Milk Powder

1T Salt

 

Measure ingredients into a ziploc bag. Seal the bag and shake to combine ingredients.

 

Basic Sauce:

 

1/2 c. Whole Wheat White Sauce Mix

1 14 oz. can Fat-free Chicken Broth

2 oz. milk, water or dry white wine

 

Bring liquid ingredients to a simmer. Whisk in sauce mix and let simmer for a few minutes to allow sauce to thicken.

 

Per my calculations, a 1/2 cup of the mix is 2.5 points. This will yield 3-4 servings when liquids are added.

 

The entire recipe = 960 cal, 12 g. fiber and 2 g. fat.

1 T of the mix = 17 cal, trace of fiber and fat

 

Again, the possibilities are endless, see what you can come up with by substituting a liquid of your choice for any or all amounts in the recipe. Use a little more or less mix for desired sauce thickness. Add your favorite veggies, meats, cheeses, and/or spices to create your own masterpiece!

 

FYI, I used Instant Nonfat Dry Milk and it turned out great.

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Thanks Angela!

 

This looks great! I'll give it a shot.

 

BTW, the "can" of chicken broth, is that 14 oz?


(Momma25) Momma to five

http://www.realfoodliving.com

In remission from Acute Leukemia

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Guest angela the achiever

Yes, the chicken broth is a 14 oz. can. Thanks for pointing that out, I'll edit the post.

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Thank you! This looks delicious. :D


Diane

 

237 - 1/3/6

198.8 - 12/30/08

 

"Live each day as if it's the BEST day of your life!"

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Guest angela the achiever

bump

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This looks great.

 

Question, I can't have dairy and cook with soy milk. Any idea??? I don't think that they make dry soy milk.

 

Tam


TBONE<br />*** *** *** ***<br />Do what you say, say what you mean.<br /> The Fix<br />Ya Ya Name<br />Viscountess Quick Rabbit <br /> <br />GW Size 8 Petite, Loosely! <br /><br />My Personal Goal: Lose inches, exercise 3-4 days a week and be HAPPY with who I am!

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Guest angela the achiever

Hmmm, I don't have a for sure answer about replacing the dairy in the recipe. I wonder if you do some experimenting with adding whole wheat flour to soy milk and chicken broth to thicken it up, then adding the other ingredients depending on what your recipe is.

 

Good luck, let us know what you come up with!

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Powdered soymilk does exist, but I've never bought it, so I don't know how easy it is to come by.

 

Cathy

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Thanks! I love "ready mixes" like that!


---Katie, CEO of Me, Inc & living my new-normal

highest:375(fall '98),5'4"//11-19-08 WW restart:277//current:247//2nd 10%:225//NEXT MINI GOAL:239//goal:150

*He leadeth me.

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Yep. I can buy "powdered soymilk" at my local food co-op. And, of course, you can always find it on-line.

 

Thanks for helping me realize I could use powdered soymilk!


May you be happy. May you be well. May you be free from suffering.

 

Check out my website! Plant-Powered.com :bcb_smile

 

 

 

 

 

 

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