• 6servings
  • 35minutes
  • 433calories

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Ingredients Jump to Instructions ↓

  1. 8 ounce(s) whole-wheat penne

  2. 2 cup(s) 1/2-inch cauliflower florets

  3. 1 tablespoon(s) extra-virgin olive oil

  4. 1/2 cup(s) finely chopped onion

  5. 1/2 cup(s) dry white wine

  6. 3 cup(s) low-fat milk

  7. 3 tablespoon(s) all-purpose flour

  8. 3/4 teaspoon(s) salt

  9. 1/2 teaspoon(s) freshly ground pepper

  10. 1 cup(s) shredded Gruyere or Swiss cheese

  11. 3 cup(s) shredded cooked chicken or turkey , 12 ounces (see Tips & Techniques)

  12. 1 teaspoon(s) Dijon mustard

  13. 2 tablespoon(s) chopped fresh chives or scallion greens

Instructions Jump to Ingredients ↑

  1. Bring a large pot of water to a boil. Add pasta and cook for 5 minutes. Add cauliflower florets and cook until the pasta and florets are tender, about 4 minutes more. Drain, rinse, and return to the pot.

  2. Meanwhile, heat oil in a large saucepan over medium heat. Add onion and cook, stirring, until tender, 2 to 3 minutes. Add wine and cook until reduced slightly, about 1 minute. Whisk milk, flour, salt, and pepper together in a medium bowl and add to the pan. Bring to a boil over medium-high heat, stirring frequently. Cook, stirring, until thickened, about 1 minute. Reduce heat to low and stir in cheese until smooth. Stir chicken (or turkey) and mustard into the cheese sauce; cook until heated through, about 2 minutes.

  3. Stir the sauce into the drained pasta and cauliflower. Serve sprinkled with chives (or scallion greens).

  4. Carb Servings: 2 starch, 1 vegetable, 1/2 low-fat milk, 3 lean meat. Carbohydrate Servings: 2 1/2. Nutrition Bonus: Vitamin C (38% daily value), Calcium (35% dv), Potassium (20% dv).


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