By Mayo Clinic Staff

Dietitian's tip:

This white sauce may be low in fat, but it's full of flavor.

To make this plant based, use a milk substitute.

Number of servings

SERVES 12
  1. Healthy-carb
  2. Weight management
  3. Low-fat
  4. Diabetes meal plan
  5. DASH diet
  6. Heart-healthy
  7. Meatless
  8. Plant-based
  9. Low-sodium

Ingredients

  1. 2 cups fat-free milk
  2. 2 teaspoons canola oil
  3. 1 small onion, diced
  4. 1 1/2 cups sliced fresh mushrooms
  5. 2 tablespoons all-purpose flour
  6. 1 tablespoon chopped chives
  7. Ground black pepper, to taste
  8. 1 teaspoon sherry (optional)

Directions

In a small saucepan over low heat, warm the milk.

In a nonstick skillet, heat the canola oil over medium heat. Add the onions and saute for about 3 minutes. Add the sliced mushrooms and saute another 3 minutes. Stir in the flour and continue to cook another 2 to 3 minutes.

Whisk in the warmed milk. Continue to cook. Stir frequently until thickened, about 3 minutes. Add chives, pepper and sherry, if desired. Keep the mushroom sauce warmed over low heat until served.

Nutritional analysis per serving

Serving size: 1/4 cup

  • Calories 33
  • Total fat 1 g
  • Saturated fat Trace
  • Trans fat 0 g
  • Monounsaturated fat 0.5 g
  • Cholesterol 1 mg
  • Sodium 19 mg
  • Total carbohydrate 4 g
  • Dietary fiber 0.5
  • Total sugars 3 g
  • Added sugars 0 g
  • Protein 2 g
July 29, 2022