- 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)
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.
You can freeze fat-free cooking juice and use it as stock or in gravy.
Nutrition Info (per serve)
Total fat 0g
–Saturated fat 0g
Dietary fibre 0g
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