Steer clear of the blue box full of preservatives and sodium and opt instead for Chicken Broccoli Mac and Cheese - a favorite comfort food made healthier.
Ingredients
1cuppasta shells
5cupsbroccoli crowns- chopped
1teaspoonsolive oil
1mediumonion- diced
½cupwhite wine- dry (avoid sweet wines)
3cupsskim milk
3tablespoonsall purpose flour
½teaspoonsalt
½teaspoonfresh pepper
1tablespoonbrown mustard- prepared
1cupreduced fat cheddar cheese- shredded
34 ozchicken breasts- cooked or grilled, and cubed
Optional Substitutions
½teaspoonmustard powder- in place of prepared brown mustard
½lbasparagus spears- tough stalks removed, and cut into bite sized portions - in place of the broccoli
Instructions
Bring a large pot of salted water to boil and cook pasta al dente, according to package directions.
Add broccoli (or asparagus, if substituting) and cook for an additional 3 minutes in the same water. Drain and return pasta and vegetables to the now-empty pot.
Heat olive oil in a large saucepan over medium high heat. Add onion and saute until tender, about 2 minutes.
Add wine to saucepan of onions, and cook until the wine is reduced by half, about 3 minutes
In a bowl, mix flour, milk, salt, pepper and mustard (either prepared, or powdered), and add to the pot with onion mixture. Continue to cook, stirring constantly, until thickened to desired consistency. Reduce heat to low and add cheese and chicken pieces, and stir until cheese is melted and chicken is warmed through.
Pour cheese mixture over the pasta and vegetables, and combine. Serve immediately.
Spa Index Kitchen Notes
1 cup = 1 servingWe like this recipe with broccoli, but it's equally tasty with asparagus spears as well.Try substituting an equal amount of whole wheat pasta, and whole wheat flour, for added fiber and nutrients. To get your children used to the swap, use half white flour pasta and half whole wheat four, until they become accustomed to it.
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