NUTRITION

SERVINGS

INGREDIENTS

3 oz Chicken Breast

1/2 cup Whole Wheat Elbow Pasta (cooked)

1 cup Broccoli (cooked)

1/4 cup Part-Skim Mozzarella Cheese (shredded)

1/4 cup Low-Fat Milk

1 tbsp Whole Wheat Flour

1 tsp Mustard Powder

Salt & Pepper to taste

PREPARATION

• 1

  Preheat your oven to 375°F.

• 2

  Cook the whole wheat elbow pasta according to package instructions until al dente, drain and set aside.

• 3

  Steam or boil the broccoli until just tender, about 4-5 minutes, then drain.

• 4

  Season the chicken breast with salt and pepper. In a skillet over medium heat, sear the chicken for about 3-4 minutes on each side until lightly browned and cooked through. Once cooled slightly, dice into bite-size pieces.

• 5

  In a small saucepan, make a light roux by combining the whole wheat flour and a splash of the low-fat milk over medium heat. Stir continuously until the mixture thins out, then gradually whisk in the rest of the milk. Once well incorporated, add the mustard powder, salt, and pepper. Stir until the sauce begins to thicken.

• 6

  Remove the saucepan from heat and stir in the shredded part-skim mozzarella cheese until melted into a creamy sauce.

• 7

  In a baking dish, mix together the cooked pasta, broccoli, and diced chicken. Pour the cheese sauce over the mixture and gently combine.

• 8

  Bake in the preheated oven for 15 minutes or until heated through and the top begins to set.

• 9

  Remove from oven, let cool for a couple of minutes, then serve warm.