Chicken “Alfredo”

Ingredients:

4 Grilled Chicken Breasts – you can cook the chicken any way you like.
1 16 oz. box of wheat pasta
2 Tbl olive oil
2 Tbl wheat flour
2 cups lactose free milk
2 Tbl chopped parsley
1 Tbl chopped garlic
2 tsp kosher salt
½ tsp grated nutmeg

Start the grill.

Rinse and season the chicken breasts, then place them on the grill.

Bring a large pot of water to a boil, and place in your wheat pasta. While the pasta is cooking, and the chicken is grilling, put a medium size sauce pan over medium high heat.

The first process of building Alfredo sauce is to create a béchamel sauce. Béchamel sauce is one of five “mother sauces.” From this béchamel sauce you can create literally hundreds of sauces. For Alfredo sauce you won’t be using parmesan, but you can use garlic and parsley. I know it won’t be an actual “Alfredo,” but with IC, we must make the best of what we have!

Begin by adding the olive oil and flour to the hot sauce pan. Stir quickly until the mixture comes together, it will lump, but that’s okay for now. After one minute, pour in the lactose free milk. Be careful, there will be steam, but this process will cook out the flour taste. Bring this mixture to a boil, and continue stiring for one minute. The mixture will become thick very quickly. If it is too thick for you, add more lactose free milk to thin it out. When the sauce reaches the thickness you prefer, toss in the garlic, salt, and nutmeg and stir again. Pour the sauce through a strainer to remove the flour clumps and set aside. You can now strain the pasta, and toss with the sauce. Before you plate this dish, add the chopped parsley and serve alongside the chicken.

Enjoy!

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