Chicken Veggie Alfredo

A restaurant quality dinner, suitable for company, yet inexpensive to make.

 

2 TBSP margarine
3 cups milk
3 TBSP whole wheat flour
Pepper to taste
1/2 cup parmesan cheese
1/2 tsp salt (or more to taste)
1 lb California Style frozen vegetables (cauliflower, broccoli, and carrots)
Cooked, diced chicken (use pre-cooked, or canned), about 1 cup

Heat vegetables just to a boil, then remove from heat and drain. In a separate pot (while veggies are heating), start sauce. Melt margarine in pot on stove, then remove from heat. Add flour, stir till blended. Gradually add milk, blending well. Return to heat, and stir constantly until sauce is thickened and bubbly - it will not be extremely thick. Add pepper and parmesan cheese. Stir till blended. Add veggies and chicken. Serve over hot whole wheat noodles. Makes enough sauce for about 1/2 lb (dry weight) noodles.

To further reduce fat, you may use Molly McButter instead of margarine, but you will need to blend flour with a small amount of cold milk, then gradually add more milk to keep from lumping. Add Molly with the pepper.

This sauce does have some carbohydrate due to the milk and flour, but it is about 1/2 exchange per 1 cup of sauce with veggies and meat in it.

Serve over whole wheat fettucini or spaghetti noodles.

Written by Laura Wheeler, Owner of Firelight Business Enterprises, Inc.