A quick weeknight creamed chicken built on the shelf's milk, thickened with a roux and seasoned simply. The ultra-filtered milk gives body to the sauce without cream. Serve over pasta with a green salad.

Serves 2. 35 minutes, 25 at the stove.

About 1040 calories a serving, 74 g protein, 102 g carbohydrate, 35 g fat. From USDA figures for 88% of the ingredients; amounts are the recipe's.

Cook mode

1. Bring a pot of salted water to a boil and add 8 ounces pasta; cook until al dente, about 9 minutes, then drain and set aside.10 min
2. While the water heats, cut 1 pound chicken breast into bite-sized pieces and season with salt and pepper. Heat 1 tablespoon oil in a large skillet over medium-high heat, add the chicken, and cook until golden and cooked through, about 8 minutes, stirring often.8 min
3. Push the chicken to the side of the skillet, add 2 tablespoons butter and 2 minced garlic cloves to the empty space, and cook until fragrant, about 30 seconds.1 min
4. Sprinkle 2 tablespoons flour over the butter and garlic, stir to combine, and cook for 1 minute to form a roux, breaking up any lumps.1 min
5. Pour in 2 cups of the milk slowly while stirring constantly to avoid lumps. Bring the sauce to a simmer, stirring often, until thickened enough to coat the back of a spoon, about 5 minutes. Taste and adjust salt and pepper.5 min
6. Add the cooked pasta and chicken to the sauce, toss to combine, and warm through, about 2 minutes. Finish with fresh chopped thyme or parsley.2 min

Note Swap chicken for frozen shrimp, thawed. Leftovers keep in the refrigerator for three days; reheat gently with a splash of water or milk. Serve with a green salad or roasted vegetables on the side.