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Categories:Viewed: 36 - Published at: 7 years ago
Ingredients
- 12 cup flour
- 1 cup low-fat milk
- 1 (12 ounce) can fat-free evaporated milk
- 1 pinch pepper
- 1 pinch cayenne pepper
- 2 -3 large garlic cloves, minced
- seafood or chicken
- peas, if desired
Method
- 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.
