Chicken in White Sauce Recipe

Looking for an easy Chicken in White Sauce recipe? Learn how to make Chicken in White Sauce using healthy ingredients.


Submitted by vcarrie

Makes 2 servings



Kosher pasta dish with a white cream sauce that doesn't use any dairy. Omit the chicken and this dish becomes vegan.

Recipe Ingredients for Chicken in White Sauce

1 tbls flour
1 tbls olive oil
1/4 cup soy milk, unsweetened
2 tbls capers
1/2 tbls lemon juice
1 pinch of pepper
1 pinch of salt
1 pinch of nutmeg
1 clove of garlic
2 chicken thigh meat only raw
1 medium yellow squash
2 oz whole wheat penne pasta

Recipe Directions for Chicken in White Sauce

  1. Cook pasta until al dente. Be careful not to overcook as the pasta is finished off in the sauce. When pasta is finished drain.

  2. Slice zucchini and chicken into bite sized pieces and then saute in olive oil and garlic. Salt and pepper to taste

  3. Remove zucchini and chicken and set aside Keep as much as fat and oil in pan as possible.

  4. Turn heat down to low and whisk in flour and heat for 2 minutes to make white roux.

  5. Whisk in soy milk until reaches desired consistency. Add nutmeg, salt and pepper. Heat until thick and hot.

  6. Add in Zucchini, chicken, capers and pasta.

  7. Serve hot.

Categories

Main Dish, Kosher

Nutrition Facts
Serving Size 271.9g
Amount Per Serving
Calories
320
Calories from Fat
113
% Daily Value*
Total Fat
12.6g
19%
Saturated Fat
1.1g
5%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
363mg
15%
Potassium
312mg
9%
Total Carbohydrates
29.4g
10%
Dietary Fiber
4.7g
19%
Sugars
3.1g
Protein
24.5g
Vitamin A 4% Vitamin C 32%
Calcium 4% Iron 13%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • Low in saturated fat
  • No cholesterol
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