4 boneless, skinless chicken breasts 5 Tbsp butter 5 Tbsp flour 1 1/2 c. chicken broth 3/4 c. milk (don't use vanilla soy!) s/p to taste 2 c. cooked rice shredded cheddar cheese (if you're able to)
Boil the chicken breasts in water or chicken broth (I do a combination of both). Save broth and strain. In skillet, melt butter and whisk in flour. Add 1 1/2 c. broth and s/p. Add milk. Simmer until flavors blend. Shred the chicken and combine it with the rice and the sauce in a 9x13 pan. Top with cheese (if you can - tastes good w/o it too). Either microwave @ 50% power for 10-15 min or bake at 350 for about 10 minutes (I usually bake it).
Heather had some additional suggestions: "Yes, you could substitute canola oil, or a non-hydrogenated margarine spread (Spectrum Spread, Soy Garden, etc.). You could also probably reduce the quantity to 3-4 T. I'm guessing the amount of flour added is equal to the butter, so reduce that accordingly as well. What you're making is a "roux" - it will thicken your sauce. Any fat and flour combo will work."