Creamed Chipped Beef Lower Sodium
Experience comfort food at its finest with this lower sodium twist on classic Creamed Chipped Beef. Made with unsalted butter, low-fat milk, and reduced-sodium dried beef, this creamy dish is both delicious and heart-healthier. A perfectly balanced roux, seasoned with garlic and onion powder, creates a velvety sauce that pairs beautifully with toasted whole-grain bread or fluffy biscuits. Fresh parsley adds a hint of brightness, while the reduced salt content ensures this nostalgic favorite remains flavorful yet mindful. Ready in just 25 minutes, this quick and satisfying recipe is perfect for breakfast, brunch, or a comforting dinner.
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Recipe Information
Ingredients
- 3 tablespoons Unsalted butter
- 3 tablespoons All-purpose flour
- 2 cups Low-fat milk (2% or skim)
- 6 ounces Reduced-sodium dried beef
- 0.5 teaspoon Onion powder
- 0.5 teaspoon Garlic powder
- 0.25 teaspoon Black pepper
- 1 tablespoon Fresh parsley (optional, for garnish)
- 4 slices Whole grain bread or biscuits (to serve)
Instructions
Begin by rinsing the dried beef under cold running water to remove excess salt. Pat the beef dry with paper towels, then thinly slice it into bite-sized pieces.
In a medium saucepan, melt the unsalted butter over medium heat until fully melted but not browned.
Add the all-purpose flour to the saucepan, whisking continuously. Cook the mixture for 1-2 minutes to eliminate the raw flour taste, forming a smooth roux.
Gradually pour in the low-fat milk while whisking. Continue whisking to combine the roux with the milk, ensuring no lumps remain.
Increase the heat slightly and cook the mixture, stirring frequently, until it thickens into a creamy sauce (about 5 minutes).
Reduce the heat to low and add the sliced dried beef to the sauce, stirring to evenly distribute.
Season the mixture with onion powder, garlic powder, and black pepper. Taste the sauce and adjust seasonings as desired, keeping the reduced-sodium theme in mind.
Simmer the creamed chipped beef on low for an additional 2-3 minutes to allow the flavors to meld together.
Serve the creamed chipped beef over toasted whole grain bread or freshly baked biscuits. Sprinkle with fresh parsley for a pop of color and added freshness, if desired.
Nutrition Facts
Calories |
331 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.8 g | 16% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 66 mg | 22% | |
| Sodium | 973 mg | 42% | |
| Total Carbohydrate | 31.3 g | 11% | |
| Dietary Fiber | 3.1 g | 11% | |
| Total Sugars | 7.9 g | ||
| Protein | 23.8 g | 48% | |
| Vitamin D | 1.6 mcg | 8% | |
| Calcium | 217 mg | 17% | |
| Iron | 3.3 mg | 18% | |
| Potassium | 501 mg | 11% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
