Rodney's White Sauce - 2007 Version

[Guest guest]

Hi folks:

The point of this recipe is to produce a good sauce without the wheat

flour or cornstarch so often used to thicken sauces, yet end up with

something that has excellent texture, and to which flavorings can be

added according to the sauce's purpose.

Ingredients:

~3/4 cup of stock/broth suitable to the purpose (vegetable; defatted

chicken; fish .....)

~3/4 cup water

1 tbsp pickle water

1 tsp soy sauce

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2 tbsp chickpea flour

1 tsp onion powder

2 shakes garlic powder

very light sprinkle nutmeg (not enough to be above the identification

threshold)

a few grains cayenne (ditto)

30g (perhaps 13 nuts) raw cashews (probably would work with other nuts?)

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1 cup canned fat-free evaporated milk, or:

four large dollops of fat-free sour cream, or:

some combination of the two.

[1 tsp dried dill] Or other selected flavorings.

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This is PLENTY for two people.

When using this recipe, vary the total amount of liquid to suit the

consistency you want. And vary the 'ratio of evaporated skim milk/stock

plus water' to get the degree of richness you want. So reserve some of

the water and add near the end if required. The amounts shown above

result in a pretty rich-tasting sauce.

In this recipe the only fat to speak of comes from the cashews. Without

the cashews fat calories represent between 5% and 6% of total. The

cashews raise that to 30%.

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Instructions:

Mix the first four liquid ingredients, reserving some of the water for

possible later use, and heat (perhaps in a glass pot (Visions?) see

below*); mix the dry ingredients thoroughly together, add the cashews

and blend in a coffee grinder, then add some cold water to it in a small

bowl to make a paste; when mixed, add some hot stock to the mixture and

stir with a wire whisk, then add to the hot stock remaining in the pot;

heat gradually to simmer, paying close attention and stirring as it may

thicken suddenly; after simmering for a couple of minutes add the

evaporated milk and/or sour cream; return slowly to simmer, stirring

regularly.

The above is the basic recipe. Now you can add flavorings appropriate

to the purpose of the sauce. Dill perhaps, as in the original Pritikin

version; or parsley maybe if it is to go on cauliflower; or, if you want

a curry, curry powder of choice and an appropriate amount more cayenne

for heat; or cooked mushrooms; or italian herb mix; or tarrgon for some

dishes, especially if chicken is involved; or anti-inflamm mix for a

pronounced spicy flavor; or BMD mix if a herbal flavor is wanted; or

sweet red peppers for color; or your own favorite herb to match whatever

the sauce is to be eaten with.

* If heated in the microwave in the later stages it will require less

attention and less stirring, and less chance of sticking to the pot if

you get distracted elsewhere. This sauce does need fairly close

attention if heated on the stove.

Half the recipe is 220 calories.

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It is hoped that my 2008 version will taste as good while substituting

out the dairy products. But I need to experiment with it some more. It

should also have fewer calories and a lot less methionine.

Rodney.