Diabetes Self-Management Recipes

Our recipes are low in fat and sodium and list carbohydrate and other nutrition info so you can fit them into your diabetes meal plan.

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Quick creamy gravy

Preparation time: 5 minutes
Cooking time: Approximately 8 minutes

1 tablespoon corn oil
3 tablespoons all-purpose flour
1/2 teaspoon salt
Dash black pepper
1/4 teaspoon sodium-free powdered instant beef bouillon
3/4 cup plus 3/4 cup skim milk

Place oil in a skillet and heat over medium heat. In a jar or container with a lid, combine flour, salt, pepper, beef bouillon, and 3/4 cup milk; shake until well mixed. Carefully pour into the heated oil and whisk until smooth. Whisk in the remaining 3/4 cup milk. Cook, whisking constantly, until thickened and bubbly. Gravy will thicken further as it cools. Whisk in additional milk to thin as desired.

Serve over salmon patties or biscuits. For Southern-style sausage gravy, crumble 3 fully-cooked, heated turkey sausage patties (such as Butterball turkey sausage) into the gravy and serve over biscuits or toast.

Nutrition Facts

Per Serving:
  Calories: 50
  Carbohydrate: 6 g
  Protein: 2 g
  Fat: 2 g
  Saturated fat: <1 g
  Cholesterol: 1 mg
  Sodium: 220 mg
  Fiber: <1 g
 
Exchanges per serving: 1/2 starch, 1/2 fat
Carbohydrate choices: 1/2

 

  

2009-10-05

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