Chicken Breast in White Sauce (Low Fat)

This chicken in white sauce is a simple and easy to make dinner recipe that comes together in under 30 minutes. Although comforting and deliciously creamy the sauce is low in fat and does not contain heavy cream.

You might also like meatballs in white sauce.

What I love about this chicken in white sauce recipe is that, in addition to being simple to make and healthy, it is extremely versatile.  It’s delicious served over pasta, with potatoes, rice as well as steamed vegetables.  So you can serve it with your favourite side dish.

I used my simple white sauce recipe plus a few extra ingredients to add more richness and flavour into this chicken dish.

How to flavour chicken in white sauce

I used a bit of crumbled vegetable stock cube, Dijon mustard and onion granules for more flavour but you can create your own flavour combination.  For example add lemon zest, a drizzle of lemon juice and 1 teaspoon of dried thyme into the sauce.  These ingredients are delicious in chicken dishes (I used them in my creamy chicken potato bake).

I only used chives for garnish but fresh parsley and dill would work well too.  You can also add grated garlic into the sauce and serve the dish with a few spoonfuls of parmesan cheese.  If not using fresh herbs add herbs de Provence into the sauce as it’s cooking if you like (approx. 1.5 tsp).

You can also substitute half of the milk with either chicken or vegetable stock (and omit the stock cube I used). I added a bit of fromage frais (fromage blanc) into the recipe, which is my go-to ingredient when it comes to creating creamy, healthy sauces as it’s virtually fat free, but you could use crème fraiche or sour cream instead if you prefer (both a lot more calorific than fromage frais).

Preparing the chicken

You can cook whole chicken breasts or cut them in half down the middle before frying to shorten cooking time (and to serve smaller portions).  You can also flatten and tenderise the chicken using a meat mallet (or rolling pin) before cooking. This will also shorten cooking time.

How to make creamy chicken in white sauce: step-by-step

1.In a large shallow pan heat up 3 tablespoons of oil and fry the chicken breasts for 2-3 minutes on each side over a medium heat (or until golden brown). Transfer the chicken onto a plate, cover and set aside (leave the juices, if any, in the pan).

2. In the same pan melt the butter over a fairly low heat, add the flour and whisk together until a thick, smooth paste forms (this is roux).

3. 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.

4. 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.

Top tips for making chicken with white sauce

• 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. You can also flatten and tenderise the chicken using a meat mallet (or rolling pin) before cooking. This will also shorten cooking time.
• 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 corn flour (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).

More healthy, creamy chicken recipes

• Healthy Creamy Spinach Chicken
• Chicken and Mushroom Casserole (Healthy)
• Easy Apricot Chicken Tagine with Chickpeas

Check out also this collection of 13 healthy, easy ope pot chicken recipes!

Keep in touch!

If you make this creamy chicken breast recipe let me know in the comments below. Did you make any swaps? How did it turn out for you? Thanks:)

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Chicken Breast in White Sauce (Low Fat)

This chicken in white sauce is a simple and easy to make dinner recipe that comes together in under 30 minutes. Although comforting and deliciously creamy the sauce is low in fat and does not contain heavy cream.

5 from 13 votes

Print Pin Rate

Course: Dinner

Cuisine: International, Low fat

Prep Time: 5 minutes

Cook Time: 25 minutes

Total Time: 30 minutes

Servings: 5 people

Calories: 387kcal

Author: Monika Dabrowski

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
• ▢ ½ vegetable stock cube crumbled
• ▢ ¼ 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 garnish

Metric - US Customary

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 a 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 a fairly low heat, add the flour and whisk together until a thick, smooth paste forms (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. You can also flatten and tenderise the chicken using a meat mallet (or rolling pin) before cooking. This will also shorten cooking time.
• 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 corn flour (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

*Nutritional information is automatically generated and should be considered as an estimate.

**A note about baking: If using a fan-assisted oven refer to your appliance's instructions and adjust the temperature accordingly.

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