Healthy gravy

Serves: 6
Time to make: 10 mins

Total cost: $ 0.30 / $ 0.05 per serve

(at time of publication)

Ingredients

3 tablespoons fat-free juice*
2 tablespoons flour
1 teaspoon mustard
2 cups chicken stock (if you have extra fat-free juice, use this and make up to stock amount)

Instructions

1 Place juice in a small saucepan with flour and mustard. Mix well.

2 Slowly add stock and cook until thickened. Season to taste. If lumpy, strain before serving.

*Fat-free cooking juice

1 When cooking roast chicken, cut corner off the bag and allow juices to empty into a jug or bowl.

2 Refrigerate juice. The fat will sit on the juice’s surface.

3 Separate fat from the liquid using a fat separator. This has a spout at the base of the vessel (available through kitchen shops). Or pour slightly cooled juices into a strong plastic bag, snip a tiny piece off the corner and allow stock to pour out. Stop pouring before fat comes out.

Nutrition Info (per serve)

Kilojoules 60kJ

Calories 14cal

Protein 1g

Total fat 0g

–Saturated fat 0g

Carbohydrates 0g

–Sugars 0g

Dietary fibre 0g

Sodium 280mg

Calcium 5mg

Iron 5mg

Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.