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Chicken Penne & Vegetables Recipe

Chicken Penne & Vegetables Recipe

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Ingredients:

Serving

12 oz cooked chicken breasts, diced
3 tbsp all-purpose flour
3 tbsp butter
2 cups skim milk
1 pinch white pepper
1 1/2 tsp italian seasoning
2 tbsp parmesan cheese, grated
7 oz penne pasta ( whole wheat is good!)
2 yellow bell peppers, chopped
1 zucchini, chopped
12 oz fresh broccoli, chopped
6 oz fresh mushrooms, sliced (optional)
garlic
1 cup monterey jack cheese

Directions:

Preheat oven to 350 degrees.
In a pan cook chopped chicken with garlic and other seasonings you like. (I used a little Jamaican Jerk seasoning.).
Prepare the white sauce. Place butter in small saucepan (preheated) over medium heat. Once the butter foams, add flour and stir for 1 minute (try not to let it turn brown). Add milk to the mix and continue stirring until it starts to bubble. Reduce heat; simmer for 10 minutes. Add and stir in pepper, Italian seasoning, and parmesan cheese.
While white sauce is simmering, boil water for penne. Cook penne about 8-9 minutes and for the last minute add the chopped broccoli.
In a large bowl, combine pasta, broccoli, chicken and chopped veggies. Stir white sauce inches Pour all into a large casserole dish. Sprinkle on cheese. Cover with foil or lid. Bake for 20-30 minutes.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	342.26 Kcal (1433 kJ)
Calories from fat	180.89 Kcal
		% Daily Value*
Total Fat	20.1g	31%
Cholesterol	59.24mg	20%
Sodium	412.48mg	17%
Potassium	425.17mg	9%
Total Carbs	20.1g	7%
Sugars	5.85g	23%
Dietary Fiber	2.96g	12%
Protein	19.53g	39%
Vitamin C	54.9mg	92%
Vitamin A	1.1mg	36%
Iron	13.7mg	76%
Calcium	395.7mg	40%

Amount Per 100 g
Calories	126.6 Kcal (530 kJ)
Calories from fat	66.91 Kcal
		% Daily Value*
Total Fat	7.43g	31%
Cholesterol	21.91mg	20%
Sodium	152.57mg	17%
Potassium	157.26mg	9%
Total Carbs	7.44g	7%
Sugars	2.16g	23%
Dietary Fiber	1.09g	12%
Protein	7.22g	39%
Vitamin C	20.3mg	92%
Vitamin A	0.4mg	36%
Iron	5.1mg	76%
Calcium	146.4mg	40%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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