This recipe is safe for Coumadin (warfarin) users.
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers, and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten. Use gluten-free pasta in this dish.
"A kitchen without a knife is not a kitchen." -Masaharu Morimoto, Chef
Mac and cheese can be a complete meal. This recipe starts with the cooked onions as the vegetable and pairs that with whole grain pasta and a bit of chicken and a strongly-flavored cheese for a great dinner.
The chicken and gouda bring a big umami flavor to the dish and the onions add just a touch of sweetness. It is a simple meal you can make in about 20 minutes active cooking time.
This recipe makes great leftovers, and you should make a double (or even a quadruple) batch so that you have a dinner later in the week.
Servings: 2 | Serving size: 2 ounces pasta with sauce
Cooking Time: 30 Minutes
This recipe can easily be multiplied, and leftovers are great. Reheat gently.
4 quarts water
4 ounces whole wheat or gluten-free elbow pasta
1 tsp olive oil
1 large white onion (diced)
1 large egg
1/4 cup 2% milk
3 ounces smoked gouda (grated)
4 ounces boneless skinless chicken thighs (cubed)
fresh ground black pepper to taste
Place the water in a medium stock-pot over high heat and bring to a boil.
Add the pasta and cook for 12 to 15 minutes. Do not overcook – the pasta should be cooked al dente.
Place the olive oil in a large skillet over high heat.
Add the diced onion and cook for 7 to 8 minutes. Stir frequently.
Add the chicken and cook for 7 to 8 minutes until cooked through. Stir frequently.
Combine the egg, milk and cheese in a small glass mixing bowl.
Whisk until blended and set aside.
When the pasta is done and the chicken is cooked, drain the pasta and add it to the pan with the chicken and onions.
Reduce the heat to low and fold together gently.
Add the egg and cheese mixture and fold in gently until the cheese is melted.
Add fresh ground black pepper to taste, stir and serve immediately.
Serving size: 2 ounces pasta with chicken and sauce
|Calories from Fat 189
|% Daily Value
|Total Fat 21g
|Saturated Fat 10g
|Monounsaturated Fat 7g
|Trans Fat 0g
|Total Carbohydrates 51g
|Dietary Fiber 6g
|Vitamin A 7%
|Vitamin C 6%
|Vitamin K 4mcg