Recipe by sexymommalucas
Reprinted from Diabetic Cooking.
Top Review by rmarcontell
I love this recipe! It has great texture and just the right amount of sauce. It is great for curbing carb cravings without a million calories per serving. It freezes and reheats well. It is also good with shrimp substituted for the chicken breast. Adding some fresh rosemary tastes really good.
- 1 (13 1/2 ounce) can skim evaporated milk
- 1 1⁄3 cups skim milk
- 3 tablespoons all-purpose flour
- 2 -4 garlic cloves, minced
- 2 teaspoons vegetable bouillon granules
- 3⁄4 lb boneless skinless chicken breast half (about 3)
- 2 teaspoons olive oil
- 1⁄2 teaspoon cayenne pepper
- 1⁄4 teaspoon fresh coarse ground black pepper
- 1 cup chopped fresh tomato
- 1 1⁄2 cups imitation crabmeat (about 6 ounces)
- 3 cups penne pasta (10 ounces)
- 2 quarts boiling water
- 1 tablespoon salt (optional)
- 2 tablespoons grated lowfat parmesan cheese (optional)
- chopped fresh parsley (optional)
Directions See How It's Made
- Whisk both milks into flour in large non-stick frying pan until smooth. Add garlic and bouillon powder. Heat and stir on medium-low until boiling and thickened. Keep warm on low, stirring occasionally.
- Sauté chicken in olive oil in non-stick frying pan for 5 minutes until slightly browned. Sprinkle with cayenne and pepper. Add tomato and crabmeat. Toss well until hot. Add to milk mixture. Stir. Keep warm.
- Cook pasta in boiling water and salt in large pot or Dutch oven for 10 to 12 minutes until just tender. Drain.
- Turn pasta into serving dish. Pour sauce over top. Toss to coat. Sprinkle with Parmesan cheese and parsley.
- Makes 7 1/2 cups.