3/4 lb boneless skinless chicken breasts
1/2 lb rigatoni pasta
2 carrots, sliced
1 cup 2% low-fat milk
1 1/2 tablespoons unsalted butter
1 1/2 tablespoons flour
3 tablespoons fresh grated parmesan cheese
PInch teaspoon white or black pepper
1/8 cup prepared pesto sauce
Pinch teaspoon red pepper flakes
1 garlic clove, crushed
1/2 tablespoon olive oil
Salt to taste
Cook the rigatoni according to package directions, boiling the carrots with the rigatoni. Drain, place back in the pot, and stir in the olive oil (to avoid sticking).
Grill the chicken breasts on an indoor grill, 6 minutes per side or until juices run clear. Cut into strips.
Melt the butter in a medium saucepan over medium heat. Slowly whisk in the flour until smooth and the consistency of wet sand. Add milk gradually, whisking well after each small addition, then until no clumps can be seen. Heat over medium, whisking constantly, until heated and thick (sauce will thicken the more you cook it).
Add the pesto sauce and mix well. Sprinkle the parmesan in, and whisk. Add the crushed garlic, pepper, and
red pepper flakes. Remove from heat, and add salt to taste.
Pour over rigatoni and carrots, mix and serve.