BowTie Pasta with Spinach and Chicken
Prep Time: 10 minutes
Cooking Time: 20 minutes
This dish has a white cheese sauce that is lightened up with broth and low fat milk. To make it vegetarian, substitute mushrooms for the chicken, and use vegetable broth instead of chicken broth. Also, use a whole wheat pasta to increase the fiber and protein.
6 ounce(s) pasta, bowtie, whole wheat
3/4 pounds chicken breast, boneless and skinless, cut into 1 inch cubes
7 ounces spinach, fresh baby, rough chopped
3/4 cup milk, 1% fat
3/4 cup chicken broth, reduced sodium (or vegetable broth, reduced sodium)
1 tablespoon olive oil
1 tablespoon flour, all purpose
1 1/4 cup cheese, mozzarella, low moisture and part skim milk, shredded
1 tablespoon butter, light
Fill a large pot with water and cook pasta according to the package directions. Place a large skillet over medium high heat. Add the oil, then the chicken and cook for about 2 minutes on each side until cooked through. Remove the chicken and set aside. Melt the butter in the skillet over medium heat. Add flour and whisk together, cooking for about 30 seconds. Slowly pour in the broth and whisk together. Cook for about 3 minutes, then slowly add the milk, and whisk together. Cook over medium heat for 3 or 4 minutes until slightly thick. Add cheese and stir together, cooking for a couple of minutes until the cheese melts. Add the chicken and chopped spinach to the sauce and stir. Drain the pasta and add to the sauce. Gently mix together and serve. Garnish with fresh grated parmesan if desired.
Per Serving About : 360 calories, 13 g fat, 6 g saturated fat, 0 g trans fat, 30 g protein, 31 g carbohydrates, 4 g dietary fiber, 340 mg sodium