CREAMY CHICKEN AND VEG­ETABLE PASTA BAKE

Super Food Ideas - - THIS MONTH HEALTHIER DINNERS -

SERVES 6 PREP 15 MIN­UTES (PLUS 5 MIN­UTES STAND­ING) COOK 30 MIN­UTES

375g dried fusilli pasta 1½ cups small broccoli flo­rets 1 cup frozen peas and corn 1½ ta­ble­spoons light mar­garine ¼ cup plain flour 2½ cups warm re­duced-fat milk 1 cup re­duced-fat grated tasty cheese 3 cups chopped cooked chicken 100g baby spinach 2 green onions, thinly sliced ¼ cup panko bread­crumbs

1 Cook pasta in a large saucepan of boil­ing, salted water, fol­low­ing packet direc­tions un­til ten­der, adding broccoli, and peas and corn in the last 2 min­utes of cook­ing time. Drain well. Re­turn pasta mix­ture to pan. 2 Mean­while, melt mar­garine in a medium saucepan over medium heat. Add flour. Cook, stir­ring, for 1 to 2 min­utes or un­til mix­ture bub­bles. Grad­u­ally stir in warm milk. Bring to the boil. Re­duce heat to low. Cook, stir­ring, for 4 to 5 min­utes or un­til sauce thick­ens. Sea­son with salt and pep­per. Stir in ¼ cup cheese. 3 Pre­heat oven to 200°C/180°C fan-forced. Grease a 6cm-deep, 2.5-litre (10-cup-ca­pac­ity) oven­proof dish. 4 Add sauce, chicken, spinach and onion to pasta. Stir to com­bine. Spoon mix­ture into pre­pared dish. Sprin­kle with re­main­ing cheese and bread­crumbs. Bake for 15 to 20 min­utes or un­til golden. Stand for 5 min­utes. Serve. NU­TRI­TION: (per serve) 2228kj; 12.2g fat; 5.2g sat fat; 40.7g pro­tein; 61.5g carbs; 4.7g fi­bre; 71mg chol; 332mg sodium.

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