From No Whine with Dinner: www.MealMakeoverMoms.com

Cheesy Penne with Chicken and Broccoli

Makes 5 Servings

Most kids love mac & cheese, and we don’t know too many who would turn their noses up to chicken fingers, so we tossed them together with a bunch of crisp broccoli florets for a nutritious comfort food dinner. We call for whole wheat blend pasta in this recipe, but if you can’t find it, feel free to use regular pasta. You’ll still be getting plenty of vitamin C from the broccoli, calcium from the cheese sauce (reduced-fat, of course), and high-quality protein from the chicken.

• 8 ounces dried whole wheat blend penne pasta (about 2 ½ cups)
• 5 cups medium-size broccoli florets
• 1 pound skinless, boneless chicken breast halves, cut into 3/4-inch x 2-inch strips
• 1/3 cup seasoned dried bread crumbs
• 1 tablespoon canola oil
• 1 tablespoon butter
• 2 tablespoons all-purpose flour
• 1 cup 1% low-fat milk
• 1 cup all-natural chicken broth
• 1 cup shredded reduced-fat Cheddar cheese (4 ounces)
• Kosher salt and freshly ground black pepper

1. Preheat the oven to 350ºF. Cook the pasta according to package directions. Two to 4 minutes before the pasta is done (depending on how crisp you like the broccoli), add the florets, bring back to a boil, and continue to cook until the pasta and broccoli are done. Drain and return to the pan.

2. While the pasta is cooking, coat the chicken in the bread crumbs. Place on a baking sheet and cook until golden and no longer pink in the middle, about 12 minutes.

3. While the pasta is cooking and the chicken is in the oven, heat the canola oil and butter in a saucepan over medium heat until the butter melts. Add the flour and whisk constantly until smooth, about 2 minutes.

4. Whisk the milk and broth slowly into the flour mixture. Raise the heat and bring to a low boil, stirring constantly. Reduce the heat and continue to simmer and stir gently until the mixture thickens, about 3 minutes. Remove from the heat, stir in the cheese, and season with salt and pepper to taste.

5. Place the cooked pasta, broccoli, and chicken in a large serving bowl. Pour the cheese sauce on top and serve.

Nutrition Information per Serving: 450 calories, 13g fat (5g saturated, 0.6g omega-3), 530mg sodium, 47g carbohydrate, 6g fiber, 38g protein, 35% vitamin A, 80% vitamin C, 25% calcium, 10% iron

Mom's Feedback: Everyone liked the taste and different textures of this dish. They also thought the cheese sauce was great because it wasn’t overpowering. Maggie said the noodles were the best she ever had and Theo asked if we could have it again! — Carey, mother of Maggie, age 3, Theo, age 8 and Tim, age 12; New Brighton, MN