By slowly heating flour to a rich, golden color, then adding a mixture of simmering broth, low-fat milk, minced onion and pepper, I whisked together an absolutely wonderful chicken gravy...without any oil!
A generous 1/4 cup contains just 40.5 calories with only 16 percent calories from fat, a real savings from the standard gravy at 125 calories per 1/4 cup with 82 percent calories from fat.
Yield: About 2 1/2 cups
- 6 tablespoons flour
- 1/2 cup low-fat milk
- 2 cups chicken broth
- 1/4 cup finely chopped onion
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
Set a skillet over medium-high heat. Add flour, and whisk constantly for 10 minutes, until flour turns a rich, golden brown. (If flour begins to smoke, remove pan from heat for a moment, then return pan to heat.)
Combine remaining ingredients in a saucepan, and bring to a boil. Slowly add boiling mixture to flour, incorporating ingredients with a whisk. As soon as the gravy comes to a boil, reduce heat and boil gently for 3 minutes, whisking constantly.
For another lightened-up recipe, see Lightened-Up Bread Pudding with Lemon Cream
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