Cheesy Chicken Pasta
Ingredients:
8 ounce(s) whole-wheat penne
2 cup(s) 1/2-inch cauliflower florets
1 tablespoon(s) extra-virgin olive oil
1/2 cup(s) finely chopped onion
1/2 cup(s) dry white wine
3 cup(s) low-fat milk
3 tablespoon(s) all-purpose flour
3/4 teaspoon(s) salt
1/2 teaspoon(s) freshly ground pepper
1 cup(s) shredded Gruyère or Swiss cheese
3 cup(s) shredded cooked chicken or turkey, 12 ounces (see Tips & Techniques)
1 teaspoon(s) Dijon mustard
2 tablespoon(s) chopped fresh chives or scallion greens
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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).
Carb Servings: 2 starch, 1 vegetable, 1/2 low-fat milk, 3 lean meat. Carbohydrate Servings: 2 1/2. Nutrition Bonus: Vitamin C (38% daily value), Calcium (35% dv), Potassium (20% dv).
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