4 boneless, skinless chicken breasts, cubed
1/4 tsp. salt
1 1/2 tsp. garlic, minced
1 tbsp. margarine
1 1/2 tbsp. whole wheat flour
1 cup reduced sodium chicken broth
1 cup non-fat milk
1 cup of either cauliflower or butternut squash puree (or 1/2 cup of each)
1/2 cup sliced mushrooms (optional)
3 chopped green onions (optional)
rice or noodles
1. Cube the chicken and sprinkle with salt and pepper. Heat a skillet and cook the chicken until it is slightly brown. Take the chicken out of the pan.
2. Add the margarine to the skillet, let it melt, then add the flour. Whisk until it is combined. Whisk in the chicken brother and stir for 2 minutes, making sure there are no lumps.
3. When it is smooth, add the milk and stir. Add the vegetable purees and stir very well to combine.
4. Add the chicken back to the pan, here is where you add the mushrooms and green onion if you choose. Cook for 5 minutes and allow the sauce to thicken. Serve over rice or pasta.