A weeknight dinner built on the richness of ultra-filtered milk, which makes a silky pan sauce without cream. The reduced fat here means you can use more milk without guilt, and the lactose-free base works for anyone's digestion after a long day.

Serves 2. 25 minutes, 20 at the stove.

About 520 calories a serving, 52 g protein, 15 g carbohydrate, 27 g fat. From USDA figures for 100% of the ingredients; amounts are the recipe's.

Cook mode

1. Bring a pot of salted water to a boil and cook 4 oz of egg noodles or rice according to package directions until tender.
2. While the water heats, cut 12 oz of boneless chicken breast into bite-sized pieces and season lightly with salt and pepper on both sides.
3. Melt 2 tablespoons of butter in a large skillet over medium-high heat, then add the chicken pieces in one layer and let them brown without stirring for 3 minutes, until the bottom is golden; turn and brown the other side for 2 minutes.5 min
4. Push the chicken to the side of the skillet and add 2 minced garlic cloves to the empty space, stirring for 30 seconds until fragrant.
5. Sprinkle 1.5 tablespoons of flour over the chicken and garlic, stir to coat everything, and cook for 1 minute while the flour loses its raw taste.1 min
6. Pour in 1.5 cups of fairlife milk slowly while stirring constantly to avoid lumps, scraping up any browned bits from the pan bottom; simmer over medium heat for 3 to 4 minutes, stirring often, until the sauce thickens enough to coat the back of a spoon.4 min
7. Taste and add salt and pepper as needed, then serve the creamed chicken over the cooked noodles or rice.

Note Swap chicken thighs for breast if you prefer darker meat; they take the same time and stay juicier. Leftovers keep refrigerated for three days; reheat gently with a splash of milk. Serve with steamed green beans or a simple salad on the side.