1 Tbsp. extra virgin olive oil
4 cloves garlic, minced
2 cups skim milk
1 cup chicken broth, warmed
3 Tbsp. all-purpose flour
½ tsp. salt
¼ tsp. black pepper
½ cup grated Parmesan cheese


  1. In a medium saucepan, heat olive oil over medium heat. 
  2. Add garlic and sauté until fragrant. 
  3. Add flour and mix well until thick paste is formed.
  4. Slowly whisk in warmed chicken broth.
  5. Add milk, salt and pepper.
  6. Cook over low heat until smooth and thick.
  7. Stir in Parmesan cheese to finish.

Serving size: 1/4 cup sauce
Calories: 71
Fat: 4 grams
Carbohydrate: 5 grams
Sugar: 3 grams
Protein: 5 grams

Serving suggestion: Serve over pasta or as a topping for cooked boneless, skinless chicken breast, salmon or other fish.

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