Directions:
- Spray a 2-and-1/2 quart pot with cooking spray and heat over medium heat.
- Sauté the sausage until browned.
- Remove the sausage, pour off all but 2 tsp fat (or add a little oil if necessary) and sauté onions until translucent.
- Add mushrooms and sauté until just starting to change color.
- Add flour slowly to onions and mushrooms while stirring, until well mixed and flour starts to smell cooked (do not burn).
- While continuing to stir, slowly add fat-free evaporated milk so it blends with the flour. If the liquid becomes too thick, stir in a little more skim milk.
- Bring almost to a boil, stir in the corn, salt, and pepper, and heat through. Serve immediately.
- Served as a main course, crusty bread and a green salad with fresh tomatoes are perfect accompaniments.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 250.86 Kcal (1050 kJ) | ||
| Calories from fat | 68.85 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.65g | 12% | |
|---|---|---|---|
| Cholesterol | 56.69mg | 19% | |
| Sodium | 535.3mg | 22% | |
| Potassium | 592.7mg | 13% | |
| Total Carbs | 28.2g | 9% | |
| Sugars | 2.62g | 10% | |
| Dietary Fiber | 3.02g | 12% | |
| Protein | 19.62g | 39% | |
| Vitamin C | 8.4mg | 14% | |
| Iron | 2.3mg | 13% | |
| Calcium | 57.1mg | 6% | |
| Amount Per 100 g | |||
| Calories | 103.51 Kcal (433 kJ) | ||
| Calories from fat | 28.41 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.16g | 12% | |
|---|---|---|---|
| Cholesterol | 23.39mg | 19% | |
| Sodium | 220.88mg | 22% | |
| Potassium | 244.57mg | 13% | |
| Total Carbs | 11.64g | 9% | |
| Sugars | 1.08g | 10% | |
| Dietary Fiber | 1.24g | 12% | |
| Protein | 8.1g | 39% | |
| Vitamin C | 3.5mg | 14% | |
| Iron | 0.9mg | 13% | |
| Calcium | 23.5mg | 6% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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