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Ингредиенты
- 8 ounce spaghettiE(dry weight)
- 1 Tbsp. flour
- 1/2 tsp salt
- 1/2 tsp crushed red chile flakes
- 1/2 tsp pepper white if you have it
- 3 x boneless skinless chicken breast halves diced
- 1 Tbsp. oil
- 1 x green pepper diced
- 1 med onion diced
- 1 sm jalapeno seeded and chopped
- 2 x cloves garlic chopped
- 2 Tbsp. flour
- 3/4 c. chicken broth canned is fine
- 1/2 c. lowfat milk
- 1 tsp Worcestershire sauce
- 1 c. shredded cheddar or possibly Monterey Jack cheese
- 1/4 c. lowfat sour cream
Инструкции
- Cook and drain the pasta. Meanwhile make the sauce. combine the salt, chile flakes and pepper. Toss with the chicken meat and set aside. Heat the oil and saute/fry the onion, green pepper, jalapeno and garlic till the onion and green pepper are soft. Remove from the skillet with a slotted spoon and set aside. In the skillet drippings, saute/fry the chicken and then remove it with a slotted spoon. Add in the flour to the drippings and stir till smooth. Stir in the broth, lowfat milk and Worcestershire sauce. Cook and stir to thicken the mix. Add in the cheese and stir to heat. Stir 1 c. of this warm mix into the lowfat sour cream and then stir it into the remaining sauce till it is smooth. Add in the chicken and vegetables and stir to combine well. Serve spooned over warm cooked pasta. Garnish with extra chopped jalapeno if you like.
- Serves 4
