A quick pan sauce built on ultra-filtered milk turns chicken and mushrooms into something worth cooking on a weeknight. The milk's clean taste and thicker body make a silky sauce without cream, and you'll have dinner on the table in thirty minutes.

Serves 2. 30 minutes, 25 at the stove.

About 500 calories a serving, 47 g protein, 19 g carbohydrate, 26 g fat. From USDA figures for 100% of the ingredients; amounts are the recipe's.

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1. Pat 3/4 pound of chicken breast dry and cut into 1-inch chunks, then season with salt and pepper. Heat 1 tablespoon of butter in a large skillet over medium-high heat and sear the chicken until golden on two sides, about 6 minutes total, then transfer to a plate.6 min
2. Add 2 tablespoons of butter to the pan and slice 8 ounces of mushrooms into the skillet along with 1/4 diced onion and 2 minced garlic cloves; cook, stirring, until the mushrooms release their liquid and begin to brown, about 5 minutes.5 min
3. Sprinkle 1 tablespoon of flour over the mushrooms and stir to coat, then cook for one minute to remove the raw flour taste. Pour in 1 cup of ultra-filtered milk, stirring constantly, and return the chicken to the pan; simmer until the sauce thickens and coats the back of a spoon, about 4 minutes.4 min
4. Taste and adjust salt and pepper. Serve over toasted bread or buttered rice.

Note Swap mushrooms for diced celery or bell pepper if you prefer. Leftovers keep three days in the fridge and reheat gently on the stove with a splash more milk. Serve alongside a green salad or steamed broccoli to stretch the meal.