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Thread: Whole Wheat White Sauce Mix

  1. #1
    angela the achiever Guest

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    I'm so excited to share this VERY LOW POINT recipe, the possibilities are endless! This is a basic recipe and you can use your imagination to create wonderful entrees like clam sauce, beef stroganoff, cream-based soups, etc.

    1c. Whole Wheat Flour
    2 1/2 c. Nonfat Dry Milk Powder
    1T Salt

    Measure ingredients into a ziploc bag. Seal the bag and shake to combine ingredients.

    Basic Sauce:

    1/2 c. Whole Wheat White Sauce Mix
    1 14 oz. can Fat-free Chicken Broth
    2 oz. milk, water or dry white wine

    Bring liquid ingredients to a simmer. Whisk in sauce mix and let simmer for a few minutes to allow sauce to thicken.

    Per my calculations, a 1/2 cup of the mix is 2.5 points. This will yield 3-4 servings when liquids are added.

    The entire recipe = 960 cal, 12 g. fiber and 2 g. fat.
    1 T of the mix = 17 cal, trace of fiber and fat

    Again, the possibilities are endless, see what you can come up with by substituting a liquid of your choice for any or all amounts in the recipe. Use a little more or less mix for desired sauce thickness. Add your favorite veggies, meats, cheeses, and/or spices to create your own masterpiece!

    FYI, I used Instant Nonfat Dry Milk and it turned out great.

  2. #2
    Join Date
    Sep 2001
    Location
    Mountains of North Carolina
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    Post

    Thanks Angela!

    This looks great! I'll give it a shot.

    BTW, the "can" of chicken broth, is that 14 oz?
    (Momma25) Momma to five
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  3. #3
    angela the achiever Guest

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    Yes, the chicken broth is a 14 oz. can. Thanks for pointing that out, I'll edit the post.

  4. #4
    Join Date
    Aug 2000
    Location
    So. California
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    Thank you! This looks delicious.
    Diane

    237 - 1/3/6
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    "Live each day as if it's the BEST day of your life!"

  5. #5
    angela the achiever Guest

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    bump

  6. #6
    Join Date
    Sep 2002
    Location
    Washington
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    205

    Post

    This looks great.

    Question, I can't have dairy and cook with soy milk. Any idea??? I don't think that they make dry soy milk.

    Tam
    TBONE<br />*** *** *** ***<br />Do what you say, say what you mean.<br /> The Fix<br />Ya Ya Name<br />Viscountess Quick Rabbit <br /> <br />GW Size 8 Petite, Loosely! <br /><br />My Personal Goal: Lose inches, exercise 3-4 days a week and be HAPPY with who I am!

  7. #7
    angela the achiever Guest

    Post

    Hmmm, I don't have a for sure answer about replacing the dairy in the recipe. I wonder if you do some experimenting with adding whole wheat flour to soy milk and chicken broth to thicken it up, then adding the other ingredients depending on what your recipe is.

    Good luck, let us know what you come up with!

  8. #8
    Join Date
    Jan 2003
    Location
    St. Louis, Missouri
    Replies
    2,401

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    Powdered soymilk does exist, but I've never bought it, so I don't know how easy it is to come by.

    Cathy

  9. #9
    Join Date
    May 2002
    Location
    southern Virginia
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    Thanks! I love "ready mixes" like that!
    ---Katie, CEO of Me, Inc & living my new-normal
    highest:375(fall '98),5'4"//11-19-08 WW restart:277//current:247//2nd 10%:225//NEXT MINI GOAL:239//goal:150
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  10. #10
    Join Date
    Sep 2001
    Location
    Pacific Northwest
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    18,491

    Thumbs up

    Yep. I can buy "powdered soymilk" at my local food co-op. And, of course, you can always find it on-line.

    Thanks for helping me realize I could use powdered soymilk!
    May you be happy. May you be well. May you be free from suffering.

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