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Cheesy Chicken Pasta

 
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This ooey-gooey pasta dish is a crowd-pleaser for adults and kids alike—think rich and creamy macaroni-and-cheese tossed with cauliflower and chicken. Serve with a spinach salad.

Prep Time:35 minutes
Ready in:35 minutes
Yield:6 servings, about 1 1/3 cups each
Ease of Prep:Easy
Recipe Ingredients
 8 ounces whole-wheat penne
 2 cups 1/2-inch cauliflower florets
 1 tablespoon extra-virgin olive oil
 1/2 cup finely chopped onion
 1/2 cup dry white wine
 3 cups low-fat milk
 3 tablespoons all-purpose flour
 3/4 teaspoon salt
 1/2 teaspoon freshly ground pepper
 1 cup shredded Gruyère or Swiss cheese
 3 cups shredded cooked chicken or turkey (12 ounces; see Tip)
 1 teaspoon Dijon mustard
 2 tablespoons chopped fresh chives or scallion greens


Recipe Directions
  1. Bring a large pot of water to a boil. Add pasta and cook for 5 minutes. Add cauliflower florets and cook until the pasta and florets are tender, about 4 minutes more. Drain, rinse and return to the pot.
  2. Meanwhile, heat oil in a large saucepan over medium heat. Add onion and cook, stirring, until tender, 2 to 3 minutes. Add wine and cook until reduced slightly, about 1 minute. Whisk milk, flour, salt and pepper together in a medium bowl and add to the pan. Bring to a boil over medium-high heat, stirring frequently. Cook, stirring, until thickened, about 1 minute. Reduce heat to low and stir in cheese until smooth. Stir chicken (or turkey) and mustard into the cheese sauce; cook until heated through, about 2 minutes.
  3. Stir the sauce into the drained pasta and cauliflower. Serve sprinkled with chives (or scallion greens).

Tip: To poach chicken breasts, place boneless, skinless chicken breasts in a medium skillet or saucepan. Add lightly salted water to cover and bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 12 minutes.

Health Advantages: high fiber, high calcium.

Nutrition Information
Servings Per Recipe: 6
 Amount Per serving
 Calories:433 cal  Carbohydrate Servings:2 1/2
 Carbohydrates:42 g Dietary Fiber:5 g Cholesterol:75 mg
 Fat:13 g Sodium:491 mg Saturated Fat:5 g
 Protein:34 g Potassium:483 mg Monounsaturated Fat:5 g
 Nutrition Bonus:Vitamin C (38% daily value), Calcium (35% dv), Potassium (20% dv).
 Exchanges:2 starch, 1 vegetable, 1/2 low-fat milk, 3 lean meat


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Cheesy Chicken Pasta

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October 24, 2009

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