Recipe: Creamy shells and cheese with chicken and broccoli
| Healthy You | Recipes
Comfort food for the entire family
This mac and cheese is so creamy and flavorful that you won't even realize it's a healthier version of the classic!
Serves 4
Ingredients
- 8 ounces shell pasta*
- 12 ounces broccoli florets*
- 8 ounces cooked chicken breast, chopped into bite-sized pieces
- 2 tablespoons flour
- 2 tablespoons unsalted butter
- 2 cups reduced fat milk
- 10 ounces freshly grated sharp cheddar cheese*
- ½ teaspoon dry mustard
- Pinch of garlic salt
- Big pinch of black pepper
Directions
Add pasta to a large pot of boiling water, cook until tender. While the pasta is cooking, steam broccoli for two minutes in the microwave, stirring halfway through. The broccoli should be bright green and just slightly tender.
Drain the pasta and set aside. Set the steamed broccoli aside as well.
In a large heavy-bottomed pot, melt the butter over medium heat. Add the flour and stir continuously until the mixture is slightly lighter than the color of peanut butter. This is called a roux and it’s used to thicken the cheese sauce.
Slowly add the milk to the roux, whisking while you pour. Continue whisking until no lumps of roux are left. Stir continuously for about five minutes, until sauce thickens. Add the cheese, dry mustard, a pinch of garlic salt and pepper. Keep stirring until all the cheese melts.
Add the steamed broccoli and chopped chicken to the cheese sauce. Stir well. Add the cooked pasta and mix until well combined and heated through. Taste and add more seasoning as desired before serving.
*Lightened up version: Use whole wheat pasta, 6 oz. of cheese, and add 4 oz. of broccoli.
Nutrition Facts (per serving):
703 calories, 44g fat, 34g carbohydrates, 45g protein
Adapted from: Fresh Tastes via PBS.org
Reviewed by PeaceHealth dietitians and nutritionists
