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    Cheesy Chicken Pasta

    Low SodiumLow PotassiumHigh Protein Diabetes-FriendlyEgg-FreeNo ShellfishNut-FreeAmericanChickenTurkeyDinner
    Cheesy Chicken Pasta
    Low SodiumLow PotassiumHigh Protein Diabetes-FriendlyEgg-FreeNo ShellfishNut-FreeAmericanChickenTurkeyDinner
    about 8 cups
    Active time: 35 minutes
    Total time: 35 minutes

    Description

    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.

    Directions

    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).

    Tips

    • Tip: To poach chicken breasts, place boneless, skinless chicken breasts in a medium skillet or saucepan and add lightly salted water to cover; 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 15 minutes. (1 pound raw boneless, skinless chicken breasts = about 2 1/2 cups chopped or shredded cooked chicken)
    © Meredith Operations Corporation. All rights reserved. Used with permission.

    Nutrition Per Serving

    • Calories421 cal
    • Total Fat12.7 g
    • Saturated Fat5.3 g
    • Cholesterol1 mg
    • Sodium543 mg
    • Carbohydrate Total41 g
    • Protein33.8 g
    • Phosphorus516 mg
    • Potassium682 mg
    • Fiber4.8 g
    • Calcium371 mg

    Ingredients

    • 8 ounces whole-wheat penne
    • 2 cups 1/2-inch cauliflower florets
    • 1 tablespoon extra-virgin olive oil
    • ½ cup finely chopped onion
    • ½ cup dry white wine
    • 3 cups low-fat milk
    • 3 tablespoons all-purpose flour
    • ¾ teaspoon salt
    • ½ teaspoon freshly ground pepper
    • 1 cup shredded Gruyère, or Swiss cheese
    • 3 cups shredded cooked chicken, or turkey (12 ounces)
    • 1 teaspoon Dijon mustard
    • 2 tablespoons chopped fresh chives, or scallion greens

    Ingredients

    • 8 ounces whole-wheat penne
    • 2 cups 1/2-inch cauliflower florets
    • 1 tablespoon extra-virgin olive oil
    • ½ cup finely chopped onion
    • ½ cup dry white wine
    • 3 cups low-fat milk
    • 3 tablespoons all-purpose flour
    • ¾ teaspoon salt
    • ½ teaspoon freshly ground pepper
    • 1 cup shredded Gruyère, or Swiss cheese
    • 3 cups shredded cooked chicken, or turkey (12 ounces)
    • 1 teaspoon Dijon mustard
    • 2 tablespoons chopped fresh chives, or scallion greens

    Description

    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.

    Directions

    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).

    Tips

    • Tip: To poach chicken breasts, place boneless, skinless chicken breasts in a medium skillet or saucepan and add lightly salted water to cover; 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 15 minutes. (1 pound raw boneless, skinless chicken breasts = about 2 1/2 cups chopped or shredded cooked chicken)
    © Meredith Operations Corporation. All rights reserved. Used with permission.
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