Archive for March, 2011
Cheesy Chicken Pasta
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.
Yield: 6 servings, about 1 1/3 cups each
Total Time: 35 minutes
Prep Time: 35 minutes
- 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
- 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.
- 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.
- Stir the sauce into the drained pasta and cauliflower. Serve sprinkled with chives (or scallion greens).
Recipe 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.
Per serving: 433 calories; 13 g fat (5 g saturated fat, 5 g mono unsaturated fat); 75 mg cholesterol; 42 g carbohydrates; 34 g protein; 5 g fiber; 491 mg sodium; 483 mg potassium
Nutrtion Bonus: Vitamin C (38% daily value), Calcium (35% dv), Potassium (20% dv).
2 1/2 Carbohydrate Servings
Exchanges: 2 starch, 1 vegetable, 1/2 low-fat milk, 3 lean meat
Special Health Consideration(s):
High Calcium − High Fiber
See More Nutrition Guidelines
(a) War-mongering liberals: Liberals are now chest-thumping about military “progress” in Libya. Even liberal television and radio commentators cite ingenious reasons why an optional, preemptive American intervention in an oil-producing Arab country, without prior congressional approval or majority public support — and at a time of soaring deficits — is well worth supporting, in a sort of “my president, right or wrong,” fashion. Apparently, liberal foreign policy is returning to the pre-Vietnam days of the hawkish “best and brightest.”
Sean J. Miller / Ballot Box:
“These two entities—Fannie Mae and Freddie Mac—are not facing any kind of financial crisis,” said Representative Barney Frank of Massachusetts, the ranking Democrat on the Financial Services Committee. “The more people exaggerate these problems, the more pressure there is on these companies, the less we will see in terms of affordable housing.”
Mr. Frank, what is it that YOU do NOT understand? Seems like PLENTY to most folks!
via National Review Online
*Arabic translation for “contra’s”