Cooking at Home - Chicken Penne

PROMO 64J1 Food - Cooking Egg Flour dough - flickrcc - Leda - public domain
Published Saturday, August 3, 2019

Makes:   6 Servings 

Prep time: 20 minutes

Cook time: 20 minutes

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 degF.
  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 1/2 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 1/2 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 degF for 8 minutes. Heat to an internal temperature of 165 degF or higher for at least 15 seconds (use a food thermometer to check the internal temperature). Remove from oven. Serve hot. 

 Source: Recipes for Healthy Kids Cookbook for Homes

Nutrition Information

Nutrients Amount

Calories 300 

Total Fat 6 g

Saturated Fat 2 g

Cholesterol 26 mg

Sodium 418 mg

Total Carbohydrate 44 g

Dietary Fiber 6 g

Total Sugars 5 g

Added Sugars included N/A 

Protein 19 g

Vitamin D 26 IU

Calcium 231 mg

Iron 2 mg

Potassium 384 mg