Prep Time: 20 minutes Cook Time: 20 minutes Serving Size: 1 and 1/2 cups Serves: 6
Nutrition Facts |
|
| Serving Size 1 and 1/2 cups(175g) | 6 servings per container |
| Amount per serving | |
| Calories 180 | |
| % Daily Value * | |
| Total Fat 4g | 5% |
| Saturated Fat 2g | 10% |
| Trans Fat 0g | |
| Cholesterol 20mg | 7% |
| Sodium 530mg | 23% |
| Total Carbohydrate 25g | 9% |
| Dietary Fiber 3g | 11% |
| Total Sugars 4g | |
| Includes 0g Added Sugars | 0% |
| Protein 13g | |
| Vitamin D 0mcg | 0% |
| Calcium 162mg | 10% |
| Iron 1mg | 6% |
| Potassium 331mg | 8% |
| *The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
This recipe also has: Vitamin C: 25% Daily Value |
|
INGREDIENTS
3 cups whole wheat penne pasta, dry
1 teaspoon garlic powder
2 cups fresh broccoli florets
1 cup cooked chicken, diced
1 1/2 cups fat-free half and half
1 tablespoon enriched all-purpose flour
2 tablespoons low-sodium chicken broth
1 teaspoon salt
1/2 teaspoon ground black pepper
1/2 cup low-fat cheddar cheese, shredded
1/2 cup low-fat mozzarella cheese, shredded
STEPS
- Preheat oven to 350°
- Cook pasta according to package instructions. Toss the cooked pasta with 1/2 teaspoon garlic powder.
- Rinse broccoli. Fill a medium pot with water and bring to a boil. Add broccoli florets and cook for 5 minutes. Drain well. Add remaining garlic powder to the broccoli.
- Transfer pasta and broccoli to a medium casserole dish (about 8”x11”) coated with nonstick cooking spray. Add chicken. Mix well.
- In a small mixing bowl, mix 1/2 cup half and half with flour, whisk to remove lumps.
- 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.
- 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.
- Cover casserole dish with lid or foil. Bake for 8 minutes. Heat to an internal temperature of 165°F or higher. Remove from oven and serve hot.
Nutrition Facts |
|
| Serving Size 1 and 1/2 cups(175g) | 6 servings per container |
| Amount per serving | |
| Calories 180 | |
| % Daily Value * | |
| Total Fat 4g | 5% |
| Saturated Fat 2g | 10% |
| Trans Fat 0g | |
| Cholesterol 20mg | 7% |
| Sodium 530mg | 23% |
| Total Carbohydrate 25g | 9% |
| Dietary Fiber 3g | 11% |
| Total Sugars 4g | |
| Includes 0g Added Sugars | 0% |
| Protein 13g | |
| Vitamin D 0mcg | 0% |
| Calcium 162mg | 10% |
| Iron 1mg | 6% |
| Potassium 331mg | 8% |
| *The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
This recipe also has: Vitamin C: 25% Daily Value |
|
An Equal Opportunity Institution
*Adapted from My Plate for My Family recipe
This material was funded by the USDA’s Supplemental Nutrition Assistance Program–SNAP. This institution is an equal opportunity provider.
