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  • ½ cup diced onion
  • 2 tsp oil, or oil spray
  • 18 oz sliced mushrooms
  • 2 ½ tsp minced garlic
  • salt and optional pepper
  • optional ¼ tsp dried thyme
  • ⅔ cup vegetable broth
  • ½ cup unsweetened creamer or canned coconut milk (or milk of choice for lower calorie)
  • 2 to 4 tbsp flour of choice, including spelt, white, rice, sorghum, or almond
  • optional protein of choice, such as lentils, tofu, or chickpeas
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