Chicken and Shells with Cheese Sauce

Use any small pasta you have on hand, and cook it while you make the cheese sauce.

Yield:

4 servings (serving size: 1 1/2 cups)

Recipe from

Recipe Time

Prep: 2 Minutes
Cook: 11 Minutes

Nutritional Information

Calories 427
Caloriesfromfat 21 %
Fat 10 g
Satfat 5.2 g
Monofat 1.4 g
Polyfat 1 g
Protein 30.3 g
Carbohydrate 55.1 g
Fiber 3.1 g
Cholesterol 61 mg
Iron 2.8 mg
Sodium 934 mg
Calcium 264 mg

Ingredients

2 cups uncooked small seashell pasta
1 tablespoon butter
3 tablespoons all-purpose flour
1/4 teaspoon salt
1/4 teaspoon ground red pepper
1 1/2 cups low-fat 1% milk
1/2 cup (2 ounces) shredded reduced-fat sharp Cheddar cheese

Preparation

Cook pasta according to package directions, omitting salt and fat. Drain well.

Melt butter in a small saucepan over medium heat. Stir in flour, salt, and red pepper; gradually add milk, stirring with a whisk until blended. Cook 5 minutes or until thick, stirring constantly. Add cheese; stir until cheese melts. Add pasta and Chicken-Vegetable Toss; cook 3 minutes or until thoroughly heated. Serve immediately.

Note:

Cooking Light Superfast Suppers

January 2003