Cheesy Chicken Pasta - Eat Well

Rich and Creamy that even the kids will eat!


Cheesy Chicken Pasta - from Eatingwell.Com


Servings 6 (about 1 1/3 cups each)

Total Time: 35min

Ingredients:

1. 8 ounces of whole wheat penne
2.  2 cups of cauliflower Florets
3. 1 tablespoon of extra-virgin olive oil
4. 1/2 cup finely chopped onion
5. 1/2 cup dry white wine
6. 3 cups of low fat milk
7. 3 tablespoons all purpose flour
8. 3/4 teaspoon salt (Taste)
9. 1/2 teaspoon of ground pepper
10. 1 Cup of shredded gruyere or swiss cheese
11. 3 cups of cooked chicken (12 ounces)
12. 1 teaspoon of Dijon Mustard
13. 2 tablespoons chopped fresh chives or scallion greens

Steps:

1. Bring a large pot of of water to boil.  Add pasta and cook for 5 minutes.  Add cauliflower florets and cook until pasta and florets are tender (about 4 mint more) Drain, rinse and return to 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

   Per serving: 433 calories; 13 g fat ( 5 g sat , 5 g mono ); 75 mg cholesterol; 42 g carbohydrates; 34 gprotein; 5 g fiber; 491 mg sodium; 483 mg potassium.
   Nutrition Bonus: Vitamin C (38% daily value), Calcium (35% dv), Potassium (20% dv).
   Carbohydrate Servings: 2 1