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.

Servings: 6 servings, about 1 1/3 cups each
Total Time: 35 minutes
Ease of Preparation: Easy
Health: High Calcium, Low Cholesterol, Low Sat Fat, High Fiber, Heart Healthy


Ingredients:

Cheesy Chicken Pasta
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


Steps:

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: (Per serving)

Calories - 433
Carbohydrates - 42
Fat - 13
Saturated Fat - 5
Monounsaturated Fat - 5
Protein - 34
Cholesterol - 75
Dietary Fiber - 5
Potassium - 483
Sodium - 491
Nutrition Bonus - Vitamin C (38% daily value), Calcium (35% dv), Potassium (20% dv).

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.

Related Links:

  • Baked Macaroni and Cheese
  • Diet Friendly Comfort Foods