From the Meal Makeover Moms: http://mealmakeovermoms.com/recipes/pasta-pizza/cheesy-penne-with-chicken-broccoli/
Makes 5 Servings
•8 ounces dried whole wheat blend penne pasta (about 2½ cups)
•5 cups medium-size broccoli florets
•1 pound skinless, boneless chicken breast halves, cut into 3/4-inch x 2-inch strips
•1/3 cup seasoned dried bread crumbs
•1 tablespoon canola oil
•1 tablespoon butter
•2 tablespoons all-purpose flour
•1 cup 1% low-fat milk
•1 cup all-natural chicken broth
•1 cup shredded reduced-fat Cheddar cheese
•Kosher salt and freshly ground black pepper
1.Preheat the oven to 350ºF. Cook the pasta according to package directions. Two to 4 minutes before the pasta is done (depending on how crisp you like the broccoli), add the broccoli, bring back to a boil, and continue to cook until the pasta and broccoli are done. Drain and return to the pan.
2.While the pasta is cooking, coat the chicken in the bread crumbs. Place on a baking sheet and cook until golden and no longer pink in the middle, about 12 minutes.
3.While the pasta is cooking and the chicken is in the oven, heat the canola oil and butter in a saucepan over medium-high heat until the butter melts. Add the flour and whisk constantly until smooth, about 2 minutes.
4.Whisk the milk and broth slowly into the flour mixture. Raise the heat and bring to a low boil, stirring constantly. Reduce the heat and continue to simmer and stir gently until the mixture thickens, about 3 minutes. Remove from the heat, stir in the cheese until it melts, and season with salt and pepper to taste.
5.Place the cooked pasta, broccoli, and chicken in a large serving bowl. Pour the cheese sauce on top and serve.
Nutrition Information per Serving: 450 calories, 13g fat (5g saturated, 0.6g omega-3), 530mg sodium, 47g carbohydrate, 6g fiber, 38g protein, 35% vitamin A, 80% vitamin C, 25% calcium, 10% iron
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