1½ tablespoon corn oil
¼ cup all-purpose flour
2 cups fat-free (skim) milk
½ cup cold water
1/8 teaspoon ground black pepper
1/8 teaspoon salt
2 cubes reduced-sodium beef bouillon dissolved in ¼ cup hot water
Kitchen Bouquet (usually found in spice aisle), optional
Directions
1. Place oil in a large skillet over medium-high heat. Combine flour, milk,
½ cup cold water, pepper and salt in a jar, cover tightly, and shake
to mix well. Pour milk mixture into hot oil and cook, stirring constantly with
a wire whisk, until it begins to thicken, about 1 or 2 minutes.
2. Add bouillon dissolved in hot water and continue cooking, whisking constantly,
until thickened, about 3 minutes. If a darker brown gravy is preferred, add
several drops of Kitchen Bouquet until desired color is achieved.
Nutritional information per serving: 59 calories; 2 grams protein; 3
grams total fat; less than 1 gram saturated fat; 6 grams carbohydrate; 1 milligram
cholesterol; 65 milligrams sodium; less than I gram dietary fiber; 2 grams
sugar.
Exchanges: ½ starch; ½ fat
Source:
P. Geil and T. Diabetes Meals on $7 a Day or Less. American Diabetes Association. Alexandria, Virginia, 22314, 1999.
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