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Chicken Penne

Chicken Penne

NUTRITION

Makes 6 servings. Per Serving:

300

Calories

6g

Fat

44g

Carbs

19g

Protein

INGREDIENTS

 

– 3 cups penne pasta, whole-wheat, dry (12 oz)

– 1 teaspoon granulated garlic (1/2 tsp Garlic Powder)

– 2 cups fresh broccoli florets

– 1 cup cooked diced chicken, 1/2″ pieces (4 oz)

– 1 1/2 cups fat-free half and half

– 1 tablespoon enriched all-purpose flour

– 1/8 cup low-sodium chicken broth

– 1 teaspoon salt

– 1/2 teaspoon ground black pepper

– 1/2 cup reduced-fat cheddar cheese, shredded (2 oz)

– 1/2 cup low-fat mozzarella cheese, low-moisture, part-skim, shredded (2 oz)

DIRECTIONS

 

1. Preheat oven to 350 °F.

 

2. In a large pot, bring 2 quarts water to a boil. Gradually stir in pasta and return to a boil. Cook uncovered for 8-10 minutes or until tender. Do not overcook. Drain well. Toss pasta with ½ teaspoon garlic.

 

3. Fill a medium pot with water and bring to a boil. Add broccoli florets and cook for 5 minutes. Drain well. Sprinkle with remaining garlic.

 

4. Transfer pasta and broccoli to a medium casserole dish (about 8” x 11”) coated with nonstick cooking spray. Add chicken. Mix well.

 

5. In a small mixing bowl, mix ½ cup half and half with flour. Whisk to remove lumps.

 

6. In a medium skillet, heat chicken broth, salt, pepper, and remaining half and half. Stir constantly. Stir in half and half/flour mixture. Stir constantly and bring to a boil.

 

7. Reduce heat to low. Stir frequently for 5 minutes. Sauce will thicken. Add cheese and stir until cheese melts. Remove from heat. Pour sauce over broccoli/pasta mixture.

 

8. Cover casserole dish with lid or with foil. Bake at 350 °F for 8 minutes. Heat to an internal temperature of 165 °F or higher for at least 15 seconds (use a food thermometer to check the internal temperature). Remove from oven. Serve hot.