8 oz fusilli, dried cooked and drained
10 oz frozen broccoli florets, thawed
7 oz tomatoes, diced drained
cooking spray
1 onion, chopped
3 tbsp all-purpose flour
2 cups skim milk
8 oz fat-free cream cheese
½ cup fat reduced cheddar, shredded divided
¼ cup parmesan, grated
salt and pepper
COLUMN A
Penne
fusilli
small shells
Ziti
Cavatappi
tricolor rotini
Rigatoni
COLUMN B
frozen spinach, thawed
frozen peas, thawed
sausage, cooked
½ cup mushrooms, cooked
1 cup ham, cooked diced
frozen asparagus spears, thawed
1 cup chicken breast, cooked diced
COLUMN C
Pepper Jack
pizza blend
mozzarella
provolone
Gruyere
Gouda
Fontina
Heat oven to 375 degrees F.
Add pasta to a greased 6-qt. oven-proof casserole.
Stir in broccoli (or another item from Column B) and diced tomatoes.
In nonstick skillet coated with cooking spray, cook onion 3 minutes or until translucent.
Sprinkle with flour; cook, stirring, 1 minute more or until flour just begins to turn golden.
Slowly whisk in milk until mixture is free of lumps and flour is incorporated.
Stir in cream cheese; cook, stirring, until cheese dissolves and mixture is smooth.
Bring to a simmer and stir in ¾ cup of cheddar (or your choice of cheese from Column C) and Parmesan; stir until cheeses melt.
Pour over pasta and vegetables; toss to coat.
Season with salt and pepper.
Sprinkle with ¾ cup of cheddar (or the cheese chosen from Column C).
Bake 20 minutes or until golden.
Sugar: 15g
:
Calcium: 538mg
Calories: 555kcal
Carbohydrates: 67g
Cholesterol: 62mg
Fat: 11g
Fiber: 5g
Iron: 2mg
Potassium: 1143mg
Protein: 45g
Saturated Fat: 5g
Sodium: 1126mg
Vitamin A: 1213IU
Vitamin C: 73mg
