Chicken Broccoli Mac and Cheese
You may be surprised how simple it is to make your own Macaroni and Cheese at home — so try to steer clear of the blue box full of preservatives and sodium and opt instead for this variety – Chicken Broccoli Mac and Cheese – which is a favorite comfort food made healthier.
Ingredients
- 1 cup pasta shells
- 5 cups broccoli crowns - chopped
- 1 teaspoons olive oil
- 1 medium onion - diced
- ½ cup white wine - dry (avoid sweet wines)
- 3 cups skim milk
- 3 tablespoons all purpose flour
- ½ teaspoon salt
- ½ teaspoon fresh pepper
- 1 tablespoon brown mustard - prepared
- 1 cup reduced fat cheddar cheese - shredded
- 3 4 oz chicken breasts - cooked or grilled, and cubed
Optional Substitutions
- ½ teaspoon mustard powder - in place of prepared brown mustard
- ½ lb asparagus spears - tough stalks removed, and cut into bite sized portions - in place of the broccoli
Instructions
- Bring a large pot of salted water to boil and cook pasta al dente, according to package directions.
- Add broccoli (or asparagus, if substituting) and cook for an additional 3 minutes in the same water. Drain and return pasta and vegetables to the now-empty pot.
- Heat olive oil in a large saucepan over medium high heat. Add onion and saute until tender, about 2 minutes.
- Add wine to saucepan of onions, and cook until the wine is reduced by half, about 3 minutes
- In a bowl, mix flour, milk, salt, pepper and mustard (either prepared, or powdered), and add to the pot with onion mixture. Continue to cook, stirring constantly, until thickened to desired consistency. Reduce heat to low and add cheese and chicken pieces, and stir until cheese is melted and chicken is warmed through.
- Pour cheese mixture over the pasta and vegetables, and combine. Serve immediately.
Spa Index Kitchen Notes
Nutrition
About Shane Diet & Fitness Resorts
Ziporah Janowski’s passion for and involvement in the weight loss and health world is well established. Her husband David Ettenberg is the owner of Camp Shane, the country’s oldest weight loss camps for children. Wanting to bring Camp Shane’s formula for success to adults, Ziporah founded Shane Diet & Fitness Resorts for adults in 2008 after a successful career as a corporate attorney. Ziporah is so committed to delivering a life changing program, she became a certified wellness chef in 2016, graduating from the Natural Gourmet Institute in New York City. An avid believer in living a healthy lifestyle, she strives to promote better fitness, nutrition and long-lasting change in both her work life and personal life.