Simple main dishes, such as broiled or grilled steak, pork chops, chicken breasts, or leftover Meat Loaf (page 184), get all dressed up with the addition of this sauce.

　　

Ingredients

Serves 8; 1/4 cup per serving

　　2 tablespoons light tub margarine

　　8 ounces mushrooms, such as button, shiitake, cremini (brown), oyster, or chanterelle, or a combination, sliced

　　2 medium shallots, finely chopped

　　3 tablespoons all-purpose flour

　　2 cups fat-free milk

　　1/8 teaspoon pepper

　　1/8 teaspoon garlic powder

　　1 tablespoon dry white wine (regular or nonalcoholic) or 1 to 2 teaspoons fresh lemon juice

　　

Step 1

In a large nonstick skillet, melt the margarine over medium heat, swirling to coat the bottom. Cook the mushrooms and shallots for 4 to 5 minutes, or until the mushrooms are soft, stirring occasionally.

　　

Step 2

Sprinkle the flour over the mushroom mixture, stirring to combine.

　　

Step 3

Gradually add the milk, stirring constantly. Stir in the pepper and garlic powder. Increase the heat to medium high and cook for 4 to 5 minutes, or until the mixture has thickened, stirring occasionally.

　　

Step 4

Stir in the wine.

　　

Nutrition information

Step 5

(Per serving)

　　

Step 6

Calories: 52

　　

Step 7

Total fat: 1.5g

　　

Step 8

Saturated: 0.0g

　　

Step 9

Trans: 0.0g

　　

Step 10

Polyunsaturated: 0.5g

　　

Step 11

Monounsaturated: 0.5g

　　

Step 12

Cholesterol: 1mg

　　

Step 13

Sodium: 50mg

　　

Step 14

Carbohydrates: 7g

　　

Step 15

Fiber: 0g

　　

Step 16

Sugars: 4g

　　

Step 17

Protein: 3g

　　

Step 18

Calcium: 80mg

　　

Step 19

Potassium: 205mg

　　

Dietary Exchanges

Step 20

1/2 starch

　　American Heart Association Low-Salt Cookbook, 4th Edition