Thick & Delicious Fat-Free Brown Gravy

Recipe

½ Cup of All-purpose Flour

1 Teaspoon of Seasoning or Salt

1 Tablespoon of Oatmeal

Fat-free Pan Spray*

1 ½ Water

Makes 2 cups

Sift flour. Spray a generous amount of Fat-Free Pan Spray into a large no-stick frying pan. Sprinkle flour and oatmeal into pan. Sprinkle in Seasoning or Salt. Apply another generous coat of pan spray on top of flour. Cover. Place on medium low flame, for 3-5 minutes or until flour at the bottom of pan is a dark brown. Stir. Return to flame until flour at bottom of pan is dark brown. If you prefer light colored gravy, omit the second browning.

Remove from flame. Slowly pour in ½ cup of water, whisk. Repeat ½ cup pour, and whisk twice. Let gravy stand 3 minutes to thicken. For thicker gravy, use less water. For thinner gravy, use more water. For smoother gravy, whisk more. For textured gravy, whisk less. Try other herbs or seasonings for new flavor options.

I love thick textured brown gravy all year long, with meat, rice, potatoes, and vegetables. So I definitely needed a healthier alternative to creaming my food. This is one of my best kept cooking secrets. Enjoy!

A Health Tip

To prevent high weight gain during Thanksgiving, create an eating plan that's easy to remember. Enjoy foods of the season but stop eating once you feel full. Eat in small portions to keep your total caloric intake close to your usual daily count. And choose more nutritious low-fat options like this one.

* Fat-free pan spray contains a near-zero amount of fat in each burst. For more details, see nutritional information on pan spray can.

About the Cook

Joy Adams is the Owner of Talent Clubhouse, a performing arts studio for Kids & Teens
Check out her website at www.TalentClubhouse.com. Kids join free.