EatingWell


4
4
What's This?
Serving size 6
Prep Time
Total Time

Ingredients

8 oz whole-wheat penne pasta2 cup 1/2-inch cauliflower floret1 Tbsp freshly ground pepper½ cup finely chopped onion½ cup dry white wine3 cup low-fat milk3 Tbsp all-purpose flour¾ tsp salt½ tsp freshly ground black pepper1 cup shredded Gruyère or Swiss cheese3 cup shredded cooked chicken or turkey ( see Tip)1 tsp Dijon mustard2 Tbsp chopped fresh chives or scallion greens

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).

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.

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Nutrition Facts

Provided by: EatingWell

Per Single Serving / Serves 6 Total

  • Calories 433 20%
  • Calories from fat 117 25%
  • Total Fat 13gm 20%
  • Sodium 491mg 20%
  • Total Carbohydrates 42gm
  • Fiber 5gm
  • Protein 34gm
  • Cholesterol 75mg 14%
*

Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Tags: Main Dish, Dinner, Lunch, Healthy, High Fiber, Low Cholesterol, Low Fat, Cheese, Turkey, Chicken, Vegetable, American, Easy, Church Supper, Fall, Winter

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