Serving Size: 1 and 3/4 cup--about 10 ounces
WW Points+: 8 Calories: 305 Total Fat: 4.8 g
This dish combines seasoned chicken, plenty of vegetables, pasta, and a light cheese sauce to make a filling, protein packed meal. The cheesy pasta acts like a comfort food, but it's healthy and light!
I used vegetables that I had on hand, but you can certainly switch them around for your preference. I thought this combination was great but if you choose to use different veggies, just remember that softer ones, like tomatoes, should be added at the end. Tougher vegetables, like celery or asparagus should be added in the beginning to allow them to cook thoroughly.
I served this with a side salad and it was delicious! I hope you enjoy it!
- 1 pound Boneless, Skinless Chicken Breast
- 1/2 tbsp Whole Wheat Flour
- 1/2 tsp Salt
- 1 tsp Black Pepper
- 1 tsp Paprika
- 12 oz Whole Wheat Pasta, or any high fiber pasta
- 1/2 medium Onion, chopped and divided
- 2 cloves Garlic, minced
- 2 Bell Peppers, chopped (I used red and yellow)
- 2 cups Asparagus, chopped into 1 inch pieces
- 2 cups Broccoli Florets
- 1 tbsp Light Butter (I used I Can't Believe it's Not Butter Light)
- 2 tbsp Whole Wheat Flour
- 2 cups Skim Milk
- 1 tsp Cayenne Pepper
- 1 cup Reduced Fat Shredded Cheese (I used Sargento 4 Cheese Italian Blend)
- More Salt and Black Pepper to taste
Spray a large skillet with cooking spray. Heat over medium heat. In a small bowl, mix together 1/2 tbsp Flour, Salt, Pepper, and Paprika. Sprinkle on both sides of Chicken Breast. Cook Chicken for 7 minutes on each side in prepared pan.
Once cooked through, remove from pan and let rest on a cutting board for at least 3 minutes. Chop into bite sized pieces. (I chop it up right before combining everything at the end).
While the chicken is cooking, bring a large pot of water to a boil and cook pasta according to package directions. Drain and set aside.
Next, begin the vegetables. Spray cooking spray in a large skillet and heat over medium heat. Add 1/2 of the chopped onions (reserve the other half for the cheese sauce) and cook until soft, about 3 minutes. Add garlic and cook for another minute.
Add Bell Peppers and saute for about 2 minutes.
Next, add Asparagus and Broccoli. Saute for about 8 minutes, until all vegetables are tender, stirring occasionally. Once tender, remove from heat.
While the vegetables are finishing cooking, begin the sauce. Melt butter in a pot over medium heat. Add remaining onions and saute until translucent.
Sprinkle in 2 tbsp Flour. Stir to moisten the flour and cook for about 3 minutes until it turns a golden color.
Add 2 cups Skim Milk and Cayenne Pepper, stirring with a whisk to prevent clumps. Bring to a boil and let boil for about 2 minutes. Reduce to simmer and stir until the sauce coats the back of a spoon, about 5-7 minutes.
Add shredded cheese and whisk until all of the cheese melts. Taste and add Salt and Pepper as necessary.
Add cooked pasta to the cheese sauce. Stir to make sure all of the pasta is coated. Next add chopped chicken and cooked vegetables to the pot. Again, stir to coat everything with the sauce.
Serve warm and enjoy!
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