3 boneless chicken breasts
2 tablespoons (30 ml) olive oil
1/2 teaspoon (1.5 g) minced garlic
1/2 pound (225 g) fresh mushrooms, sliced
2 cups (470 ml) skim milk
1/4 cup (30 g) flour
2 teaspoons (1.4 g) dried Italian seasoning
1. Cut chicken into 1-inch (2.5-cm) cubes. Heat olive oil in a skillet over medium-high heat. Saute garlic, chicken, and mushrooms until chicken is done. Remove from skillet.
2. Shake milk and flour together in a jar with a tight-fitting lid and add to skillet. Stir in Italian seasoning. Cook and stir until thickened and beginning to boil.
3. Stir chicken mixture into sauce. Serve over pasta or salad.