Creamy mushroom sauce

CREAMY MUSHROOM SAUCE FOR A MEDITERRANEAN-STYLE DIET

4 Servings

Ingredients:

• 15ml olive or canola oil (use some of this to rub the meat of your choice before pan-frying – I use chicken fillet)
• 1 onion, chopped
• 250g mushrooms, sliced
• 1 large clove garlic, minced (about 1 tsp)
• Splash of white wine (optional)
• 15ml (1 tbsp) corn flour
• 250ml fat free milk
• 250ml chicken stock (or suitable amount of stock powder stirred into 250ml water)
• Salt and pepper
• Chopped parsley or other herb of your choice e.g. thyme

Method:

1. Cook the protein in the pan first. For chicken, butterfly and then brush or rub with a little olive or canola oil and season with salt and pepper.  Set aside the meat and use the same pan for the sauce. If the meat was sticking to the pan a bit too much, you can deglaze after this step as well (see 4 below).
2. Add the remaining oil and sauté the mushrooms and onions. 
3. Add the garlic and cook for a minute without burning.
4. Deglaze the pan with wine or a little stock (To deglaze: pour some liquid into the pan and then use a wooden spoon to stir, scraping and lifting the nicely browned sticky bits of food off the bottom of the pan – they add flavour to the sauce and lift off easily when you add liquid).
5. In a separate bowl, mix the corn flour with a small amount of milk or stock and stir out any lumps, then mix in the remaining milk and stock and add this to the pan. Stir as it thickens and cooks for 3-5 minutes. 
6. Taste first and then season with salt and pepper, if needed. 
7. Serve with the meat or chicken, some brown rice, and vegetables of your choice. 

*sauce only, including added oil, but not serving suggestions.