Cheesy Chicken Pasta
- Level: Easy
- Yield: 6
-
- Nutritional Analysis
- Per Serving
- Serving Size
- 1 of 6 servings
- Calories
- 449
- Total Fat
- 15
- Saturated Fat
- 6
- Carbohydrates
- 42
- Dietary Fiber
- 1
- Sugar
- 8
- Protein
- 34
- Cholesterol
- 79
- Sodium
- 437
- Total: 32 min
- Prep: 20 min
- Cook: 12 min
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 Gruyere 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
Directions
- 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.;
- 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).
- NUTRITION INFORMATION: Per serving: 433 calories; 13 g fat (5 g sat, 5 g mono); 75 mg cholesterol; 42 g carbohydrate; 34 g protein; 5 g fiber; 491 mg sodium; 483 mg potassium. Nutrition bonus: Vitamin C (38% daily value), Calcium (35% dv), Potassium (20% dv). 2 1/2 Carbohydrate Servings Exchanges: 2 starch, 1 vegetable, 1/2 low-fat milk, 3 lean meat
- 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.
- From www.eatingwell.com with permission. 2009 Eating Well Inc. Photo by Ken Burris