Ultra-Basil Chicken in Fat-free Cream Sauce
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
1/4 cup white flour1C water1C unsweetened almond milk1/2 C loosely packed fresh basil, cut into thin ribbons2 teaspoons chicken bouillon granules (2 cubes)2 teaspoons onion powder1 teaspoon garlic powder1 teaspoon dry basil1/2 teaspoon dry rosemary, crushed1/2 teaspoon black pepperSalt to taste3 boneless, skinless chicken breast halves1/2 C Parmesan cheese (hard cheeses are lactose free)
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!!
Serving Size: Makes 6 servings, 1/2C each
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!!
Serving Size: Makes 6 servings, 1/2C each
Nutritional Info 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
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