Wednesday, July 20, 2011

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

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