1. Soup and Stew:
• The best method to thicken most soups and stews is to remove some of the cooked vegetables, puree in a blender, and return the pureed mixture to the pot.
• If you are short on veggies or there are none in your soup, make a paste of flour mixed with twice as much cold stock, milk or water. Add the paste and stir slowly at a simmer for about 5-10 minutes. The ratio is 1-1/2 teaspoons of flour to 1 cup of soup.
• A roux of butter and flour can also be used as a thickener. The longer the roux is cooked, the darker and more flavorful it becomes.
• Cream is another alternative to not only thicken soup, but to also add a luxurious richness.
• A cornstarch slurry of 1 part cornstarch to 2 parts liquid will also thicken, but should not be boiled because it will break down.
2. Rasperry Pie:
- In a small saucepan, combine the sugar, cornstarch and water until smooth. Bring to a boil, stirring constantly. Cook and stir for 2 minutes or until thickened. Remove from the heat; stir in gelatin until dissolved. Cool for 15 minutes.
- Place raspberries in the crust; slowly pour gelatin mixture over berries. Chill until set, about 3 hours. Garnish with whipped topping if desired. Yield: 8 servings.
Nutritional Facts 1 piece equals 163 calories, 3 g fat (1 g saturated fat), 0 cholesterol, 124 mg sodium, 30 g carbohydrate, 4 g fiber, 2 g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 fruit.
3. Squash Thickener:
- 2lbs squash (you can make a smaller or larger batch if necessary – use as much squash as you need)
- Ice cube trays
- Steam or microwave (if necessary) the squash. You want to use a cooking method that is low in moisture, so don’t boil it.
- Puree the squash.
- Fill the ice cube trays with your pureed squash.
- Use the cubes to thicken anything you’d like. Use as many cubes as necessary to achieve your desired texture.