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.
6 servings, about 1 1/3 cups each
Active Time: 35 minutes |
Total Time: 35 minutes
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
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.
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.
Stir the sauce into the drained pasta and cauliflower. Serve sprinkled with chives (or scallion greens).
Per serving :
13 g Fat;
5 g Sat;
5 g Mono;
75 mg Cholesterol;
42 g Carbohydrates;
34 g Protein;
5 g Fiber;
491 mg Sodium;
483 mg Potassium
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.