This is easy-to-cook “comfort food” that can be made with leftover chicken, leftover turkey, or canned low-sodium tuna.
- ½ cup onion, finely chopped
- 2 Tbsp unsalted butter
- 2 Tbsp all-purpose flour
- 1½ cup skim milk
- ½ cup chicken broth (or turkey broth)
- ¼ tsp low-sodium Worcestershire sauce
- ¼ tsp Mrs Dash Chicken Grilling seasoning
- ¼ tsp parsley
- ½ cup mushrooms, sliced
- 1 cup cooked chicken or turkey, chopped into small pieces (or 2 cans low-sodium tuna, drained)
- 2 hard-boiled eggs
- If eggs aren’t already hard-boiled, place them in a sauce pan and cover with water. Bring to a full boil. Then cover, remove the pan from the heat, and let it sit for 20 minutes without taking the lid off. After 20 minutes, you can run cold water over the eggs and then peel and chop them.
- Melt butter in a large skillet. Saute onion for 3 or 4 minutes.
- Add flour. Stir until well blended. Then cook for 1 minute, stirring constantly
- Add milk, chicken broth, Worcestershire sauce, Mrs Dash, and mushrooms. Bring to a boil and cook 4 minutes, stirring constantly. (If sauce is too thick, add a little more milk.)
- Add parsley and chicken and cook for 1 more minute.
- Stir in the chopped hard-boiled eggs.
- Serve over toast, biscuits, or cornbread.
Our estimates assume the use of fresh chicken with only 3% sodium per serving (instead of chicken that has been infused with a high-sodium broth) or canned tuna with very little sodium.
Note that sodium percentages depend on which daily reference you use. 83 mg of sodium per serving implies that this recipe provides:
– 3% of the U.S. FDA daily reference value for sodium for a 2,000-calorie diet that includes 2,400 mg sodium, or
– 6% of the American Heart Association recommendation of 1,500 mg sodium per day, or
– 8% 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.)
