Directions:
- Whisk cold milk and flour together thoroughly, then place in sucepan over low heat.
- Add evaporated milk, pepper and cayenne, stir.
- Continue stirring frequently, scraping the bottom to prevent mixture from thickening unevenly.
- Brown chicken or seafood and garlic in a skillet using nonstick spray.
- When the sauce thickens enough to begin sticking to your spoon, remove from heat and add meat and garlic.
- Serve over pasta.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 152.95 Kcal (640 kJ) | ||
| Calories from fat | 40.37 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.49g | 7% | |
|---|---|---|---|
| Cholesterol | 3.05mg | 1% | |
| Sodium | 452.49mg | 19% | |
| Potassium | 137.78mg | 3% | |
| Total Carbs | 23.23g | 8% | |
| Sugars | 3.93g | 16% | |
| Dietary Fiber | 2.14g | 9% | |
| Protein | 4.82g | 10% | |
| Vitamin C | 0.6mg | 1% | |
| Iron | 1.2mg | 7% | |
| Calcium | 154.2mg | 15% | |
| Amount Per 100 g | |||
| Calories | 153.47 Kcal (643 kJ) | ||
| Calories from fat | 40.51 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.5g | 7% | |
|---|---|---|---|
| Cholesterol | 3.06mg | 1% | |
| Sodium | 454.02mg | 19% | |
| Potassium | 138.25mg | 3% | |
| Total Carbs | 23.31g | 8% | |
| Sugars | 3.94g | 16% | |
| Dietary Fiber | 2.15g | 9% | |
| Protein | 4.83g | 10% | |
| Vitamin C | 0.6mg | 1% | |
| Iron | 1.2mg | 7% | |
| Calcium | 154.8mg | 15% | |
* 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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