Quick Brown Gravy
2 cups water, vegetable broth or potato water
1/2 cup raw cashews* or blanched almonds
1-2 tbsp. cornstarch (more for thick gravy)
1 egg
1 1/2 tsp. onion powder
1/2 tsp. garlic powder
2 tbsp. light soy sauce or Liquid Aminos
1 tsp. nutritional yeast flakes (optional)
1 tbsp. McKay's beef-style seasoning,
Emes low-sodium beef-style seasoning or Low-sodium beef bouillon granules
Blend cashews or almonds with 1 cup water until completely blended and smooth like cream. Add the other cup of water and remaining ingredients and blend until smooth. Pour into saucepan and on medium heat, bring to a boil, stirring constantly, until thickened. Serving Size: 1/4 cup
*Raw cashews need to be thoroughly cleaned. Do this by placing in water and heating on high (to the boiling point) in the microwave. Drain and rinse.
Nutritional Information per Serving:
Calories 56
Fat 3.5 gm
Cholesterol 0 mg
Sodium 136 mg
Fiber .5 gm
Diabetic Exchange 1 fat
Tofu Croquettes
1/3 cup minced onion
1 tsp. olive oil
1/2 lb. medium tofu, drained, rinsed and blended
1 1/2 cup soft whole wheat bread crumbs
1/2 cup ground walnuts
1 tbsp. McKay's chicken-style seasoning
1 tbsp. yeast flakes
1/2 tsp. sage
Saute onion in olive oil until soft. Place in a medium bowl. Add remaining ingredients to sauteed onion and combine well. Place mixture in refrigerator and chill for 1 hour. Use an ice cream scoop to form batter into croquette balls.
Place croquettes on an oiled baking dish. Bake at 350o F for 20 to 30 minutes or until brown. Before serving, cover the baked croquettes with Quick Brown Gravy and bake at 350o F for another 20 to 30 minutes. Makes about 8 medium-sized croquettes.
Nutritional Information per Serving:
Calories 132
Fat 6.5 gm
Cholesterol 0 mg
Sodium 236 mg
Fiber 2 gm
Diabetic Exchange 1 starch, 1/2 low-fat protein
Heart Healthy Food Sponsored by the Loma Linda International Heart Institute
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