Low Fat Chicken in White Sauce
Indulge in the creamy goodness of this Low Fat Chicken in White Sauce, a healthier twist on a classic comfort food recipe. Featuring tender, pan-seared chicken breasts nestled in a velvety white sauce made from low-fat milk, chicken broth, and a kiss of aromatic garlic and onions, this dish is big on flavor with none of the guilt. A sprinkle of dried oregano and fresh parsley adds a delightful herbaceous touch, while the light yet satisfying sauce complements the succulent chicken perfectly. Ready in under 45 minutes, this recipe is ideal for busy weeknights or casual dinners, and pairs effortlessly with steamed vegetables or a crisp side salad. Simple, wholesome ingredients come together to create a low-fat, high-satisfaction meal you’ll want to make again and again. Perfect for health-conscious diners craving a creamy chicken recipe without the calories!
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Recipe Information
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
Instructions
Season the chicken breasts on both sides with salt and black pepper.
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat.
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.
In the same skillet, add the remaining tablespoon of olive oil and reduce the heat to medium.
Add the chopped onion and garlic, sautéing until the onion is translucent and aromatic, about 3-4 minutes.
Sprinkle the flour over the onions and garlic, stirring well to combine.
Gradually whisk in the low fat milk and chicken broth until the mixture is smooth and begins to thicken, around 5 minutes.
Stir in the dried oregano, allowing the sauce to simmer for an additional 3-4 minutes until slightly thicker.
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.
Sprinkle with chopped fresh parsley before serving.
Serve the chicken alongside steamed vegetables or a side salad for a complete, low-fat meal.
Nutrition Facts
Calories |
1728 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.3 g | 75% | |
| Saturated Fat | 14.4 g | 72% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 616 mg | 205% | |
| Sodium | 3377 mg | 147% | |
| Total Carbohydrate | 49.9 g | 18% | |
| Dietary Fiber | 3.2 g | 11% | |
| Total Sugars | 29.1 g | ||
| Protein | 237.0 g | 474% | |
| Vitamin D | 6.4 mcg | 32% | |
| Calcium | 744 mg | 57% | |
| Iron | 8.9 mg | 49% | |
| Potassium | 2910 mg | 62% | |
*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.
