Note: Serve with Stuffed Chicken Breasts or some cooked salmon or broccoli on top of noodles. The recipe is adapted from the New American Heart Association Cookbook, which is served with a spinach soufflé. Saturated fat content for that recipe is 2 grams (g); cholesterol 5 milligrams (mg). Compare with a Betty Crocker recipe containing margarine or butter and heavy cream: 14 g saturated fat, 95 mg cholesterol. And, it passed the yuck test, for those who hate fat-free dairy products and do not have to worry about weight or cholesterol levels. Evaporated milk is creamier than nonfat milk.
2/3 cp fat-free milk or 2% evaporated milk
1/2 med. clove garlic, crushed
4 med. mushrooms, sliced
1 t olive oil
2 T grated Parmesan cheese
1/4 t salt-free Italian seasoning or Good Seasons Italian Salad Dressing dry mix
1/8 t pepper, or to taste
1/4 t cayenne pepper, or to taste
1/8 t nutmeg, ground
2/3 cp frozen peas
1/2 t light margarine
1/2 t fresh lemon juice
1. Saute mushrooms in olive oil.
2. Add milk and garlic and bring slowly to boil, stirring when necessary.
3. Add remaining ingredients, reduce heat to low and cook 10-15 minutes, or till cheese has melted, stirring frequently.