Many casserole sauces are based on high-sodium “condensed cream of something” soup. This recipe provides a tasty low-sodium alternative.
The recipe is adapted from http://www.cooks.com/recipe/288in32q/low-fat-low-sodium-casserole-sauce-mix.html
- 2 cups non-fat dry milk powder
- ¾ cup cornstarch
- ¼ cup unsalted instant chicken bouillon
- 2 Tbsp dried onion flakes, or 1 tsp onion powder
- 1 tsp dried basil
- 1 tsp dried thyme
- ½ tsp. pepper
- (optional) 1 cup finely chopped vegetables, or 1 cup finely chopped chicken
- To make the basic mix: blend all ingredients except the vegetables and chicken. Store the mix in a air-tight bag or canister.
- When ready to use, combine ⅓ cup casserole mix with 1¼ cups water to equal 1 can soup. If “condensed cream of vegetable soup” is desired, stir in 1 cup vegetables (mushrooms or broccoli, etc) and cook until soft. If “condensed cream of chicken soup” is desired, stir in 1 cup cooked chicken finely chopped and cook until soft.
Note that sodium percentages depend on which daily reference you use. The estimated 3mg of sodium per 1/4 cup serving implies that one 1/4 cup serving of this recipe (without counting the sodium content of the optional vegetables or chicken) provides:
– 0% of the U.S. FDA daily reference value for sodium for a 2,000-calorie diet that includes 2,400 mg sodium, or
– 0% of the American Heart Association recommendation of 1,500 mg sodium per day, or
– 0% of the Ménière’s diet recommendation of 1,000 mg sodium per day.
(As is the case with all of the recipes on this web site, the nutrition information provided in this recipe is only an estimate based on nutrition information provided on the packaging of each of the ingredients we used in this recipe and/or on a variety of sources on the web. This information should be regarded as an opinion only, with no guarantees that it is accurate. Obviously, the nutritional information will vary depending on the ingredients and quantities that you use.)
