Low Fat Chicken in White Sauce

Indulge in the creamy goodness of this "Low Fat Chicken in White Sauce," a guilt-free twist on a timeless classic. Perfectly seared boneless, skinless chicken breasts are smothered in a silky, flavorful white sauce made with low-fat milk, chicken broth, and a touch of aromatic garlic and onion. This dish is seasoned with a hint of dried oregano and finished with a sprinkle of fresh parsley for a vibrant, herby touch. The light yet luscious sauce pairs beautifully with steamed vegetables or a crisp side salad, making it the ultimate healthy dinner option that doesn’t compromise on taste. Ready in just 45 minutes, this wholesome recipe is ideal for busy weeknights or cozy family meals. Packed with protein and brimming with flavor, it’s everything you want in a low-fat chicken dinner!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces Boneless, skinless chicken breasts
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 tablespoons Olive oil
• 1 medium Onion, finely chopped
• 2 cloves Garlic, minced
• 2 cups Low fat milk
• 2 tablespoons All-purpose flour
• 0.5 cup Chicken broth
• 1 teaspoon Dried oregano
• 2 tablespoons Fresh parsley, chopped

Directions

Step 1

Season the chicken breasts on both sides with salt and black pepper.

Step 2

Heat 1 tablespoon of olive oil in a large skillet over medium-high heat.

Step 3

Add the chicken to the skillet and cook for 6-7 minutes on each side, or until fully cooked and golden brown. Remove the chicken from the pan and set aside.

Step 4

In the same skillet, add the remaining tablespoon of olive oil and reduce the heat to medium.

Step 5

Add the chopped onion and garlic, sautéing until the onion is translucent and aromatic, about 3-4 minutes.

Step 6

Sprinkle the flour over the onions and garlic, stirring well to combine.

Step 7

Gradually whisk in the low fat milk and chicken broth until the mixture is smooth and begins to thicken, around 5 minutes.

Step 8

Stir in the dried oregano, allowing the sauce to simmer for an additional 3-4 minutes until slightly thicker.

Step 9

Return the chicken breasts to the skillet, turning to coat them in the sauce. Allow them to heat through for about another 2-3 minutes.

Step 10

Sprinkle with chopped fresh parsley before serving.

Step 11

Serve the chicken alongside steamed vegetables or a side salad for a complete, low-fat meal.

Nutrition Facts

Serving size	(1478.5g)

Amount per serving	% Daily Value*
Calories	1727.8

Total Fat 58.3g	0%
Saturated Fat 14.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 615.6mg	0%
Sodium 3377.1mg	0%
Total Carbohydrate 49.9g	0%
Dietary Fiber 3.2g	0%
Total Sugars 29.1g
Protein 237.0g	0%

Vitamin D 255.0IU	0%
Calcium 744.2mg	0%
Iron 8.9mg	0%
Potassium 2910.5mg	0%

*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.

Source of Calories

Fat: 31.4%

Protein: 56.7%

Carbs: 11.9%