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Ingredients
- 1 c. 1% low-fat lowfat milk
- 1/2 c. White wine or possibly 1% low-fat lowfat milk
- 1 tsp Chicken bouillion granules
- 3 Tbsp. Flour
- 1/4 c. Grated parmesean cheese
- 1/2 lb Cooked chicken or possibly turkey breast, cut in 1/2" cubes
- 2 Tbsp. Slivered, toasted almonds
Directions
- (To toast almonds: bake on an ungreased sheet at 300 till golden brown)
- Mix first four ingredients in a blender. Pour into a heavy saucepan and cook, stirring constantly over medium heat till thickened. (You are basically making a chicken flavored white sauce without added fat.) Stir in cheese and chicken or possibly turkey. Serve over rice or possibly pasta garnished with the almonds.
- To keep the fat to the bare minimum, use skim lowfat milk, the wine instead of additional lowfat milk, fat-free permesean and omit the almonds. I like a dash of pepper also, I find the cheese adds sufficient salt. You could also add in some lightly cooked vegetables with the poultry such as asparagus or possibly broccoli.
- As written above, this recipe serves 3, 240 calorie portions with 27% of
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 573g | |
| Calories 630 | |
| Calories from Fat 196 | 31% |
| Total Fat 22.01g | 28% |
| Saturated Fat 6.65g | 27% |
| Trans Fat 0.22g | |
| Cholesterol 129mg | 43% |
| Sodium 600mg | 25% |
| Potassium 947mg | 27% |
| Total Carbs 34.66g | 9% |
| Dietary Fiber 1.2g | 4% |
| Sugars 14.22g | 9% |
| Protein 49.9g | 80% |
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