- 12 oz chicken breasts pre-cooked and diced
- 2 Tbsp all purpose flour
- 2 Tbsp butter unsalted
- 10 oz skim milk
- 1 pinch white pepper
- 1 tsp Italian seasoning
- 1 Tbsp parmesan cheese grated
- 7 oz whole wheat penne pasta
- 2 yellow or orange bell peppers chopped
- 1 zucchini chopped
- 2 heads fresh broccoli chopped
- 1/3 cup monterey jack cheese
- nonstick cooking spray
Preheat oven to 350 degrees. Spray 9 x 13 casserole dish with nonstick cooking spray
Cook pasta according to package directions, omitting salt. During the last two minutes of cooking, add chopped broccoli. Drain and set aside.
Preheat small pan over medium heat. Add butter and allow it to melt. Add flour and stir for about a minute. Add milk and continue to stir until it starts to bubble. Reduce heat and stirm in pepper, italian seasoning and parmesan cheese. Simmer for 10 minutes.
In a large bowl, combine the pasta mix, chicken and remaining chopped vegetable. Pour sauce over the top and mix to coat. Pour into the baking dish. Sprinkle with the cheese. Cover and bake for 20 minutes. Remove cover and allow cheese to fully melt.
Nutrition Information:Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 343Total Fat: 10gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 66mgSodium: 174mgCarbohydrates: 38gFiber: 7gSugar: 10gProtein: 29g