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Chic' Penne

Note: Get a grownup's help with this recipe, which requires using the oven/stove.

Prep time: 55 minutes

What you need:

  • 1 box whole-wheat penne pasta (14 ounces)
  • 3 cups of raw broccoli florettes
  • 3/4 cup of precooked chicken strips (4 ounces)
  • 1/2 cup reduced-fat cheddar cheese, shredded (2 ounces)
  • 1/2 cup mozzarella cheese, shredded (2 ounces)
  • 3 tablespoons skim milk (1.5 oz)
  • 2 tablespoons low-sodium chicken broth
  • 3/4 teaspoon salt
  • 3/4 teaspoon ground black pepper

Equipment and supplies:

  • Pot for cooking pasta and steaming broccoli
  • Colander for draining pasta
  • 13x9-inch baking dish
  • Steamer basket for broccoli
  • Measuring cups/spoons
  • Mixing bowl
  • Spoon
  • Skillet
  • Oven/stove

What to do:

  1. Preheat oven to 350°F.
  2. Cook pasta according to directions until crisp-tender. Drain pasta.
  3. Place drained pasta in a 13x9 baking dish.
  4. Place broccoli in a stockpot of boiling water or a steamer for about 5 minutes.
  5. Rinse with cool water.
  6. Add the drained broccoli and the precooked chicken strips to the pasta.
  7. Sprinkle shredded cheeses over pasta mixture.
  8. In a mixing bowl, combine milk, chicken broth, salt, and pepper.
  9. Pour milk mixture evenly over the pasta mixture and mix in with a spoon.
  10. Cover baking dish with foil.
  11. Bake 30 minutes, until mixture is bubbly and cheese is melted.

Nutritional analysis (per serving):

  • 310 calories
  • 21g protein
  • 4g fat
  • 1.5g sat. fat
  • 53g carbohydrate
  • 7g fiber
  • 20mg cholesterol
  • 430mg sodium
  • 4g sugars

Serves: 6

Serving size: 1/6 of pan

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