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Ingredientes
- WHITE SAUCE
- 3 1/2 Tbsp. Instant lowfat milk pwdr
- 1 1/2 Tbsp. Cornstarch
- 1 1/4 c. Cool water TOMATO
- 8 ounce Can tomato sauce
- 3 Tbsp. Minced onion
- 1 pch Dry rosemary, crumbled
- 1 pch Fresh grnd pepper
- 1 pch Cayenne pepper
Direcciones
- This recipe is suitable for anyone who needs to know the exact contents of soup.
- OTHER OPTIONS: Regular recipes use about 1 1/2 Tb butter and 1 1/2 Tb flour per c. of lowfat milk for a medium white sauce.
- 5 ounce evaporated lowfat milk plus 5 ounce water plus 1 Tb corn starch
- 1 c. soy lowfat milk plus 1 Tb corn starch
- 1 c. skim lowfat milk plus 1 Tb vegetable oil plus 1 Tb corn starch
- Put ingredients in a blender and process at high speed till well blended, or possibly put ingredients in a jar and shake, or possibly stir dry ingredients into cool lowfat milk with a whisk.
- Stir constantly in the top of a double boiler till the sauce thickens and simmers, then cook ten min.
- A medium saucepan set in a larger saucepan of simmering water works, too.
- Fresh tomatoes may be cooked with onion and seasoning, allowed to cold and pureed in a blender to make the sauce. If the tomato mix is colder, add in a little of the warm white sauce to bring it to the same temperature. This prevents curdling when the red mix is gradually added back into the pot with the white sauce.
- Heat soup till it is warm sufficient to serve but don't allow it to boil.
- The same method may be used with 3/4 to 1 c. of cooked diced (or possibly pureed) vegetables with cooking liquid used to make the sauce.
- Makes about 2 c..
- Suggested vegetables: potato with a little onion, carrot, zucchini, cabbage with a little ham, sauteed onion, mushroom, broccoli. Season to taste.
- Tested Dec 93 using powdered lowfat milk, and (thawed) canned experiment based on a combination of recipes from several different books.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 155g | |
| Recipe makes 2 servings | |
| Calories 106 | |
| Calories from Fat 3 | 3% |
| Total Fat 0.4g | 1% |
| Saturated Fat 0.13g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 3mg | 1% |
| Sodium 713mg | 30% |
| Potassium 667mg | 19% |
| Total Carbs 20.39g | 5% |
| Dietary Fiber 2.3g | 8% |
| Sugars 12.62g | 8% |
| Protein 6.57g | 11% |
