Cheesy Chicken Pasta

From EatingWell:  November/December 2008Subscribe Now!

Your rating: None Average: 4.4 (8 votes)

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.



READER'S COMMENT:
"I used this with leftover rock cornish game hen. I did not have cauliflower so substituted red, orange, and yellow peppers and added some fresh spinach at the end just to wilt it. It was beautiful and colorful--a pretty and healthy way to...
Cheesy Chicken Pasta Recipe

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).

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.

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.

Nutrition Bonus: Vitamin C (38% daily value), Calcium (35% dv), Potassium (20% dv).

2 1/2 Carbohydrate Serving

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

Recipe Categories

Season
Winter
Fall
Spring
Meal/Course
Dinner

Main Ingredient
Turkey
Chicken
Servings
6
Health & Diet Considerations
High calcium
Low cholesterol
Total Time
45 minutes or less
Ease of Preparation
Moderate
Ethnic/Regional
American

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