Directions:
- In your favorite skillet, melt the butter and saute the onions until they are translucent.
- Stir in the flour then the hot milk.
- Heat the milk in the microwave before starting the onions.
- Keep stirring until it thickens up.
- When thick, add the remaining ingredients and heat through.
- Serve on toast or toasted English Muffins.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 308.34 Kcal (1291 kJ) | ||
| Calories from fat | 123.67 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.74g | 21% | |
|---|---|---|---|
| Cholesterol | 77.68mg | 26% | |
| Sodium | 1794.76mg | 75% | |
| Potassium | 445.13mg | 9% | |
| Total Carbs | 23.31g | 8% | |
| Sugars | 13.97g | 56% | |
| Dietary Fiber | 2.28g | 9% | |
| Protein | 23.69g | 47% | |
| Vitamin C | 0.5mg | 1% | |
| Vitamin A | 0.1mg | 4% | |
| Iron | 0.5mg | 3% | |
| Calcium | 168.2mg | 17% | |
| Amount Per 100 g | |||
| Calories | 145.89 Kcal (611 kJ) | ||
| Calories from fat | 58.51 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.5g | 21% | |
|---|---|---|---|
| Cholesterol | 36.75mg | 26% | |
| Sodium | 849.19mg | 75% | |
| Potassium | 210.61mg | 9% | |
| Total Carbs | 11.03g | 8% | |
| Sugars | 6.61g | 56% | |
| Dietary Fiber | 1.08g | 9% | |
| Protein | 11.21g | 47% | |
| Vitamin C | 0.2mg | 1% | |
| Vitamin A | 0.1mg | 4% | |
| Iron | 0.2mg | 3% | |
| Calcium | 79.6mg | 17% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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