CHICKEN BREAST IN WHITE SAUCE

This chicken in white sauce is easy and smooth to make a dinner recipe that comes collectively in below 30 minutes. Although comforting and deliciously creamy the sauce is low in fat and does not comprise heavy cream.


Ingredients
4 chicken breasts skinless, whole or cut down the middle
30 g butter
25 g flour
330 ml semi-skimmed/light milk or half milk half vegetable stock (and omit the stock cube)
4 tbsp white wine
1 tsp Dijon mustard
1/2 vegetable stock cube crumbled
1/4 tsp onion granules
3 tbsp fromage frais Fromage blanc
3 tbsp olive oil
pepper to taste plus a little sea salt if needed and fresh herbs for

Instructions
In a large shallow pan heat up 3 tablespoons of oil and fry the chicken breasts for 2-3 minutes on each side over medium heat (or until golden brown). Transfer the chicken onto a plate, cover, and set aside (leave the juices, if any, in the pan).
In the same pan melt the butter over fairly low heat, add the flour and whisk together until a thick, smooth paste form (this is roux).
Add the wine, stir, then add half of the milk, increase the heat and whisk until the sauce starts to thicken.  Add the rest of the milk, crumbled stock cube, mustard, onion granules, pepper to taste, and continue whisking until the sauce thickens and starts bubbling up.  Whisk in the fromage frais, taste the sauce and adjust the seasoning as necessary.
Place the chicken back in the pan, coat in the sauce, cover, and simmer for 10-15 minutes or until the chicken is fully cooked.  Add a splash of water if needed, stir and serve immediately.
Notes
Cooking times may vary depending on the size of your chicken breasts. If you want to shorten cooking time cut the chicken breasts down the middle before frying.
The sauce will thicken after a while so add a splash of water to loosen it (stir it in using a whisk). It is important to use a whisk, rather than a spoon, to make the sauce (to ensure it’s smooth).
Gluten-free white sauce: You can replace the wheat flour with cornflour (use 20 g) to make this sauce gluten-free.
Substitutions: Add half the amount of milk and top up with chicken/vegetable stock.
Seasoning: You may not need to add any salt into the sauce as the stock cube is quite salty. Add plenty of pepper though.
Best served immediately. Leftovers can be refrigerated, covered, for up to 2 days. Add a splash of water when reheating the sauce (you may have to adjust the seasoning too).

Nutrition
Serving: 1serving | Calories: 387kcal | Carbohydrates: 8g | Protein: 41g | Fat: 19g | Saturated Fat: 6g | Cholesterol: 134mg | Sodium: 364mg | Potassium: 770mg | Fiber: 1g | Sugar: 4g | Vitamin A: 272IU | Vitamin C: 2mg | Calcium: 88mg | Iron: 1mg