Prairie Views

~ Dreamy abstraction in Four Square House on the Pairie

Month: November 2011

White Sauce

You can save money and use less fat and salt by making your own white sauce. Use the different options to use instead of canned soups. For example, if you make the option below for mushroom sauce you can used instead of mushroom soup. The cheese sauce is good for pouring over vegetables instead of the expensive packages of cheese sauce vegetables in the frozen section. Below the recipe gives you the amounts to adjust for different thickness. If you cannot use flour your can substituent corn starch or potato starch for the thickener. Just mix the last two with the liquid before putting into the saucepan.

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Medium thick White Sauce


3 tablespoon butter or margarine
3 tablespoon flour
1 cup milk, stock or combination
1/4 teaspoon Salt

Melt the butter or margarine in a heavy saucepan. Blend in the flour and
slat and cook and stir until bubbly. Using a whisk to prevent lumps ass the
milk, stock or combination. Cook just until smooth and thicken. Makes a
little over 1 cup. this medium -thick compares to undiluted condensed soups
and makes approximately the same amount that a 10-oz can has.

Ingredients for different thickness of sauces:

Thin white sauce use: 1 tablespoon margarine and 1 tablespoon flour.
Medium: 2 tablespoons margarine and 2 tablespoons flour
Thick: 4 tablespoons margarine and 4 tablespoons flour.

Options for flavor:

Cheese: add 1/2 cup grated cheese and 1/4 teaspoon dry mustard

Mushroom:add 1/4 cup chopped mushrooms and 1 tablespoon finely chopped
onion in margarine before adding flour.

Chicken sauce: use chicken broth or bouillon as half the liquid. Add 1/4
teaspoon poultry seasoning or sage and diced cooked chicken if available.

Celery sauce: Saute 1/2 cup chopped mushrooms and 1 tablespoon finely
chopped onion in margarine in margarine before adding flour.

  NYC Nutrilink: N135^01145,N6180^20081,N74^01081,N229^02047

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Crispy Baked Fish Sticks

If you have never tried panko bread crumbs you will need to try them for this recipe and others using bread crumbs. I purchase mine in the Asian food section of the grocery store. These crispy crumbs make fish sticks so wonderful you will not want to go back to  frozen fish sticks. Have these with a salad and rice for a wonderful easy meal.

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Crispy Baked Fish Sticks

fish, main dish

2 tablespoon vegetable oil
2 cups panko
1 teaspoon Salt
1/4 teaspoon cayenne peper
3 each aggs; beaten
1 1/2 pounds boneless cod or halibut fillets; cut into 3/4 inc thick st

Spread oil on pan. I found you might need more than 2 tablespoons. Position
the rack near the top 1/3 of the oven and preheat to 450°F. In a large
bowl mix the panko, alt and cayenne. In another bowl beat the eggs, Coat
the fish with the beaten eggs and then coat with the panko. Set on the
plate until you have all of the fish ready to put on preheated pan.

Arrange the fish on the preheated pan and bake, turning once until just
cooked through, about 10 minutes.

Preparation Time:  15

NYC Nutrilink: N591^04518,N0^00000,N229^02047,N0^00000
NYC Nutrilink: N0^00000,N0^00000

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