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Ингредиенты
- 6 med chayotes, washed
- 1/3 c. flour
- 3 c. skim lowfat milk
- 1 c. evaporates skim lowfat milk
- 1/2 c. low fat lowfat sour cream
- 1 1/2 Tbsp. minced fresh parsley
- 3 x scallions, chopped pepper to taste small amount of salt (optional)
Инструкции
- 1. In a large saucepan, bring 4 qts of salted water to a boil. Add in the chayotes, cover, and cook till they are tender when pierced with a skewer, about 30 min.
- 2. While the chayotes are cooking, prepare the sauce. In a small bowl, whisk together the flour and 1/2-c. of skim lowfat milk till smooth. In a large non-aluminum saucepan, stir together the remaining skim lowfat milk and the evaporated skim lowfat milk. Bring to a simmer over medium heat. Very gradually whisk in the flour mix. Stir till the sauce boils and thickens. Reduce the heat to very low and cook for 2 min, stirring occasionally. Stir in the lowfat sour cream, parsley, and scallions and season to taste with salt (optional) and plenty of pepper.
- 3. Drain the cayotes and cut into 1/4-inch thick slices. Put the sliced chayotes in a serving bowl, pour the sauce over, and serve immediately.
- Serve with roast pork loin, carrots, and potatoes.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 222g | |
| Recipe makes 10 servings | |
| Calories 104 | |
| Calories from Fat 31 | 30% |
| Total Fat 3.52g | 4% |
| Saturated Fat 2.25g | 9% |
| Trans Fat 0.0g | |
| Cholesterol 8mg | 3% |
| Sodium 49mg | 2% |
| Potassium 309mg | 9% |
| Total Carbs 14.72g | 4% |
| Dietary Fiber 2.3g | 8% |
| Sugars 8.03g | 5% |
| Protein 4.45g | 7% |
