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Cheesy Chicken Pasta

http://www.eatingwell.com/recipes/cheesy_chicken_pasta.html

From EatingWell:  November/December 2008

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

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 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

Preparation

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 : 433 Calories; 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

2 1/2 Carbohydrate Serving

Exchanges: 2 starch, 1 vegetable, 1/2 low-fat milk, 3 lean meat

Tips & Notes

• 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.