This lower fat, low sodium flavorful sauce works very well with fish, shrimp, or chicken.
- 1 Tbsp olive oil
- ¼ cup finely chopped onion
- 2 cloves garlic, minced
- 2 Tbsp butter
- 1 Tbsp flour
- ¼ cup white wine
- 1¼ cup skim milk
- pinch of ground black pepper
- 1 tsp Italian seasoning
- 2 Tbsp Parmesan cheese
- Heat a skillet or saucepan to medium high. When it is hot, add 1 Tbsp olive oil and ¼ cup onions. Cook until onions are beginning to get tender. Then add garlic and cook until onions and garlic are tender. Remove from the skillet and set aside.
- Add wine to the skillet and cook until reduced by half. Add the butter and stir until melted. Then stir the flour in all at once, whisking until completely smooth.
- Stir in the milk, Parmesan, Italian seasoning, and a pinch of pepper. Cook, stirring regularly, over medium heat until boiling. Then cook, stirring constantly, for 2 minutes more.
- Stir in onions and garlic mixture.
- (If desired, you can cook tilapia or shrimp in the sauce at this point, or add pre-cooked chicken strips.)
- Serve over pasta.
The sodium estimate is for the sauce only. It doesn’t include pasta or any fish or chicken that you may cook with the sauce.
Note that sodium percentages depend on which daily reference you use. 109 mg of sodium per serving implies that this recipe provides:
– 5% of the U.S. FDA daily reference value for sodium for a 2,000-calorie diet that includes 2,400 mg sodium, or
– 7% of the American Heart Association recommendation of 1,500 mg sodium per day, or
– 11% 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.)
