Light texture and a healthy twist: Chicken with Béchamel Sauce 🍗✨
Written by
Ecem Akkaba · Dietitian
Dietitian, graduate of İstanbul Medipol University. She develops the recipes and nutrition values on FitZen.
Updated:
Chicken with Béchamel Sauce contains 350 calories per serving: 38 g protein, 20 g carbohydrate and 15 g fat. It takes 35 minutes in total and makes 2 servings.
This healthier version uses whole wheat flour and less oil to prepare the béchamel sauce, combined with chicken breast for a protein-rich and satisfying meal.
Marinate the chicken with olive oil, salt, and black pepper.
Heat a pan and cook the chicken, then set aside.
In another pot, heat olive oil and lightly toast the flour.
Gradually add milk, stirring constantly until smooth.
Add salt, pepper, and nutmeg.
Place chicken and onion in a baking dish, pour sauce over.
Sprinkle grated cheese on top.
Bake at 180°C for 15 minutes until cheese melts and turns golden.
Serve hot.
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