Directions:
- In a small skillet heat oil over medium heat; add in onion and saute for about 10 minutes or until lightly browned; add in the garlic and chili flakes the last 2 minutes of cooking (the onions must be lightly browned!).
- In a heavy-bottomed saucepan whisk/stir together milk, chicken broth, flour and black pepper over low heat until smooth, thickened and heated though.
- Add the the onion/garlic mixture to the prepared sauce; mix until heated through.
- Add/mix in Parmesan cheese and season with salt if desired.
- Serve over cooked pasta.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 130.25 Kcal (545 kJ) | ||
| Calories from fat | 50.2 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.58g | 9% | |
|---|---|---|---|
| Cholesterol | 5.85mg | 2% | |
| Sodium | 319.15mg | 13% | |
| Potassium | 182.64mg | 4% | |
| Total Carbs | 13.7g | 5% | |
| Sugars | 4.91g | 20% | |
| Dietary Fiber | 1.13g | 5% | |
| Protein | 6.19g | 12% | |
| Vitamin C | 2.3mg | 4% | |
| Iron | 0.5mg | 3% | |
| Calcium | 207.8mg | 21% | |
| Amount Per 100 g | |||
| Calories | 81.3 Kcal (340 kJ) | ||
| Calories from fat | 31.34 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.48g | 9% | |
|---|---|---|---|
| Cholesterol | 3.65mg | 2% | |
| Sodium | 199.2mg | 13% | |
| Potassium | 113.99mg | 4% | |
| Total Carbs | 8.55g | 5% | |
| Sugars | 3.07g | 20% | |
| Dietary Fiber | 0.7g | 5% | |
| Protein | 3.86g | 12% | |
| Vitamin C | 1.4mg | 4% | |
| Iron | 0.3mg | 3% | |
| Calcium | 129.7mg | 21% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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