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Cheesy Chicken Pasta

 

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

phantonist
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phantonist says:
December 21, 2011

They pretty much treat everyone as their utmost friend. It is as basic as that. This comes form Walt Disney themself when he personally trained the initial generation of Disneyland staff inside the 1950's. A friend of mines grandma still has her Mickey Computer mouse club sweater she wore to do shows when she worked in Disneyland back in the late 50's.Enregistrement-identite-operateur va vous aider dans votre a votre processus de migration! Simplifier la tache aujourd'hui . http://www.releve-identite-operateur.fr

EsaBeLLa_89
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EsaBeLLa_89 says:
March 26, 2010

it's great !!!thank you !!

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