Low Fat Chicken with White Sauce
Indulge in the wholesome flavors of this Low Fat Chicken with White Sauce, a recipe that combines tender, seasoned chicken breast with a creamy yet guilt-free sauce. Perfect for health-conscious food lovers, this dish uses a velvety white sauce made from low-fat milk, chicken broth, and just a touch of Parmesan cheese, all thickened delicately with a light roux. The zesty kick of lemon juice and aromatic minced garlic elevate the flavor profile, while fresh parsley adds a vibrant finishing touch. Quick and easy to prepare in under 40 minutes, this low-fat chicken recipe is ideal for busy weeknights or when you're craving a comforting meal that's also nutritious. Serve with a side of steamed vegetables or whole-grain rice for a well-rounded, satisfying dish.
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Ingredients
- 4 fillets Boneless, skinless chicken breast
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 tablespoon Olive oil
- 1.5 cups Low-fat milk
- 2 tablespoons All-purpose flour
- 1 cup Chicken broth
- 2 cloves Minced garlic
- 2 tablespoons Lemon juice
- 2 tablespoons Chopped fresh parsley
- 2 tablespoons Grated Parmesan cheese
Directions
Step 1
Season the chicken breasts with salt and pepper on both sides.
Step 2
In a large non-stick skillet, heat olive oil over medium-high heat. Add the chicken fillets and cook for 6-7 minutes on each side, until golden brown and cooked through. Remove the chicken from the skillet and set aside.
Step 3
In the same skillet, reduce the heat to medium and add minced garlic. Sauté for about 1 minute until fragrant.
Step 4
Whisk in the flour, stirring continuously for about 1 minute to form a roux.
Step 5
Gradually add chicken broth and low-fat milk to the skillet while whisking constantly to avoid lumps. Continue to cook, stirring frequently, for about 3-4 minutes until the sauce thickens.
Step 6
Stir in lemon juice and grated Parmesan cheese until combined. Season with additional salt and pepper, if needed.
Step 7
Return the cooked chicken breast to the skillet, spooning the white sauce over the chicken. Cover and let simmer for 2-3 minutes to heat the chicken through.
Step 8
Sprinkle chopped fresh parsley over the top before serving.
Step 9
Serve the chicken fillets with the white sauce and enjoy a healthy, low-fat meal.
Nutrition Facts
| Serving size | (1396.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1591.6 |
| Total Fat 50.0g | 0% |
| Saturated Fat 15.7g | 0% |
| Polyunsaturated Fat 1.3g | |
| Cholesterol 630.4mg | 0% |
| Sodium 3911.4mg | 0% |
| Total Carbohydrate 34.6g | 0% |
| Dietary Fiber 1.4g | 0% |
| Total Sugars 18.1g | |
| Protein 237.3g | 0% |
| Vitamin D 186.0IU | 0% |
| Calcium 707.9mg | 0% |
| Iron 9.2mg | 0% |
| Potassium 2237.6mg | 0% |
Source of Calories