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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 119.9
  • Total Fat: 3.2 g
  • Cholesterol: 39.0 mg
  • Sodium: 368.2 mg
  • Total Carbs: 4.7 g
  • Dietary Fiber: 0.3 g
  • Protein: 16.9 g

View full nutritional breakdown of Ultra-Basil Chicken in Fat-free Cream Sauce calories by ingredient
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Ultra-Basil Chicken in Fat-free Cream Sauce

Submitted by: TAMRACLOVEC

Introduction

This saucy chicken is in a dry-flour roux. No added fat! Also, unsweetened almond milk is used to cut fat and calories, and make this dish lactose free! The sauce tastes different because of those omissions, so lots of strong herbs and spices are used to make this a yummy dish your whole family will enjoy! The half-cup serving size and very small amount of calories make it easy to chose one or two servings for lunch or dinner!! This saucy chicken is in a dry-flour roux. No added fat! Also, unsweetened almond milk is used to cut fat and calories, and make this dish lactose free! The sauce tastes different because of those omissions, so lots of strong herbs and spices are used to make this a yummy dish your whole family will enjoy! The half-cup serving size and very small amount of calories make it easy to chose one or two servings for lunch or dinner!!
Number of Servings: 6

Ingredients

    1/4 cup white flour
    1C water
    1C unsweetened almond milk
    1/2 C loosely packed fresh basil, cut into thin ribbons
    2 teaspoons chicken bouillon granules (2 cubes)
    2 teaspoons onion powder
    1 teaspoon garlic powder
    1 teaspoon dry basil
    1/2 teaspoon dry rosemary, crushed
    1/2 teaspoon black pepper
    Salt to taste

    3 boneless, skinless chicken breast halves
    1/2 C Parmesan cheese (hard cheeses are lactose free)

Tips

Feel free to substitute other herbs and spices - just keep them strong!


Directions

Heat a large, heavy cast iron skillet over med/low until hot and very dry. Add flour and use a whisk to stir. Cook, whisking vey frequently, until flouur begins to be fragrant. Now reduce heat to low and whisk constantly until flour is lightly toasted.

Add 1C of water all at once, and whisk vigorously until lumps are gone. Dry-flour sauces lump much more easily than the traditional butter type, so don't feel bad if you get a few lumps. Beat well with the whisk until most are gone.

Add almond milk slowly, whisking to incorporate - it will take longer to mix than a traditional roux. Add all spices and herbs and adjust to taste.

Slice the chicken breast very thinly across the grain, and then crosswise into about 1.5" pieces. Add raw chicken to sauce, stir well to coat and separate pieces, then bring to a simmer. Reduce to low and simmer, stirring occasionally, until chicken is cooked through. Stir in Parmesan cheese if desired.

Serve over rice or pasta!!

, 1/2C each






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