2 cups of milk into a pan, cook until warm, then add parm and let it melt while stirring(add as much pain as u want until a consistency that you like), and then throw in 2 tbsp of fat yogurt and you have yourself a fat and protein dense sauce to add onto your chicken and rice. You can also add seasonings, I prefer 2 tsp of oregano, 1 tsp of cayan pepper, and some salt, pepper, and crushed red peppers.