Satisfy Your Carb Cravings With This Whole Wheat Cheesy Pasta - | Gateway Health


Satisfy Your Carb Cravings With This Whole Wheat Cheesy Pasta

Prep Time: 20 minutes | Cook Time: 20 minutes | Yields: 6 servings
A low-calorie, nutrient-rich pasta dish is what you need for dinner tonight. This flavorful meal is perfect to feed up to six people and makes seconds a must! Made with whole wheat pasta, you can have this cooked and on the table in under an hour. Not a fan of broccoli? Substitute in another healthy green, like spinach.


  • 3 cups (12oz) Penne pasta, whole-wheat, dry
  • 1 tsp garlic powder
  • 2 cups fresh broccoli florets
  • 1 cup cooked diced chicken, half-inch pieces
  • 1 ½ cups half and half (fat-free)
  • 1 Tbsp enriched all-purpose flour
  • ⅛ cup low-sodium chicken broth
  • 1 tsp salt
  • ½ tsp ground black pepper
  • ½ cup reduced-fat cheddar cheese, shredded
  • ½ cup low-fat mozzarella cheese, low-moisture, part-skim, shredded


  • Preheat oven to 350 °F.
  • In a large pot, bring 2 quarts water to a boil. Gradually stir in pasta and return to a boil. Cook uncovered for 8-10 minutes or until tender. Do not overcook. Drain well. Toss pasta with ½ teaspoon garlic powder.
  • Fill a medium pot halfway with water and bring to a boil. Add broccoli florets and cook for 5 minutes. Drain well. Sprinkle with the remaining garlic powder.
  • Transfer pasta and broccoli to a medium casserole dish (about 8” x 11”) coated with nonstick cooking spray. Add chicken. Mix well.
  • In a small mixing bowl, mix ½ cup half and half with flour. Whisk to remove lumps.
  • In a medium skillet, heat chicken broth, salt, pepper, and remaining half and half. Stir constantly. Pour in the half and half-flour mixture. Stir constantly and bring to a boil.
  • Reduce heat to low. Stir frequently for 5 minutes. As the sauce thickens, add cheese and stir until cheese melts. Remove from heat. Pour sauce over broccoli/pasta mixture.
  • Cover the casserole dish with lid or foil. Bake at 350 °F for 8 minutes. Heat the chicken to an internal temperature of 165 °F or higher for at least 15 seconds (use a food thermometer to check the internal temperature).
  • Remove from oven. Serve hot.


Need help with food costs? The Pennsylvania Supplemental Nutrition Assistance Program (SNAP) (formerly called the Food Stamp Program) may be able to help you and your family buy food needed for good health. To apply for SNAP, you can print and fill out the application form and mail it to your local office. You can also apply online. Visit the SNAP website for more information.

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