Ingredients
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1 onion, finely chopped
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1 -2 tablespoon fresh minced garlic
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1 teaspoon dried chili pepper flakes, to taste
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1 tablespoon oil
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2 cups nonfat milk or 2 cups 1% low-fat milk
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4 tablespoons flour (for a thinner sauce use 3 tablespoons)
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1/4 teaspoon black pepper (or to taste)
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salt
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1/4 cup grated parmesan cheese (can use more)
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1 cup fat-free chicken broth
Instructions
- In a small skillet heat oil over medium heat; add in onion and saute for about 10 minutes or until lightly browned; add in the garlic and chili flakes the last 2 minutes of cooking (the onions must be lightly browned!).
- In a heavy-bottomed saucepan whisk/stir together milk, chicken broth, flour and black pepper over low heat until smooth, thickened and heated though.
- Add the the onion/garlic mixture to the prepared sauce; mix until heated through.
- Add/mix in Parmesan cheese and season with salt if desired.
- Serve over cooked pasta.