Cheesy Chicken Pasta

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.

Nutirion Profile: Heart Healthy High Calcium High Fiber Low Cholesterol Low Sat Fat

Serves Prep Time Total Time
6 35 min 35 min

Directions

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 tablespoon 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 tablespoon chopped fresh chives, or scallion greens

Cooking Instruction

Step 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.

Step 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.

Step 3

Stir the sauce into the drained pasta and cauliflower. Serve sprinkled with chives (or scallion greens).


Nutrition

  • Serving: Per serving
  • Calories: 433
  • Carbohydrates: 42g
  • Fat: 13g
  • Protein: 34g
  • Dietary Fiber: 5g
  • Saturated Fat: 5g
  • Monounsaturated Fat: 5g
  • Cholesterol: 75mg
  • Potassium: 483mg
  • Sodium: 491mg
  • Exchanges: 2 starch, 1 vegetable, 1/2 low-fat milk, 3 lean meat
  • Carbohydrate Servings: 2 1/2