Diabetes Self-Management Recipes
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“Think thin” chicken gravy

Preparation time: 1 minute
Cooking time: 10 minutes

1 tablespoon reduced-calorie margarine
2 tablespoons plus 2 teaspoons all-purpose flour
1 can (14 ounces) 99% fat-free, low-sodium chicken broth
1/4 teaspoon black pepper
1/4 teaspoon onion powder

In a small saucepan, melt margarine over medium heat. Sprinkle flour in, using a whisk to combine to form a paste. Slowly add chicken broth, whisking continuously. Add black pepper and onion powder, and continue whisking until heated through. Gravy will be moderately thick.

Yield: 1 1/2 cups gravy
Serving size: about 1/3 cup

Nutrition Facts

Per Serving:
  Calories: 30
  Carbohydrate: 2 g
  Protein: 1 g
  Fat: 2 g
  Saturated fat: 0 g
  Cholesterol: 0 mg
  Sodium: 192 mg
  Fiber: 0 g
 
Exchanges per serving: 1/2 fat
Carbohydrate choices: 0

 

  
Kathleen Stanley is a Diabetes Educator at Central Baptist Hospital in Lexington, Kentucky. She is coauthor of Quick & Easy Diabetic Recipes for One, published by the American Diabetes Association in 2007.

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