All Purpose Gravy

Serves 4.   36 Calories.


INGREDIENTS:  low fat cooking spray; 1 small onion, finely chopped; 25g(1oz) plain flour; 450ml vegetable stock; 1 tablespoon soy sauce; 1 teaspoon tomato puree; freshly ground black pepper.

METHOD:  1. Spray a lidded, non stick frying pan with the cooking spray and cook the onion for 6-7 minutes over a medium heat until browned and softened. Stir in the flour and cook for 2 minutes or until it turns a light brown.

2. Gradually blend in the stock, followed by the soy sauce and tomato puree. Bring to the boil, reduce the heat and simmer, covered, for 10 minutes. Season to taste with black pepper.

MY TIP: DON'T add salt, already salted with soy sauce and vegetable stock, no need for further salt.