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 NOT a low sodium recipe.
GERD / Acid Reflux
No specific GERD triggers.
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 as a complete meal. The chicken adds a little bit more protein, and paired with a salad or a vegetable, this is a simple one pot meal you can make in 20 minutes.
Most recipes contain instructions to add salt to the water before (or sometimes during) boiling pasta. I have seen a multitude of reasons including that the salt changes the boiling point of the water (sorry; not enough to matter) to the salt keeping the water from boiling over (not chemically possible).
There is an argument for adding the salt to enhance the flavor of the pasta but I prefer to carefully control my sodium intake and the flavor of my food. The difference in pasta boiled in salted water and unsalted water is minimal and any difference will be masked by a well made and properly seasoned sauce.
Servings = 2 | Serving size =2 ounces pasta with sauce
Cooking Time = 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.
Leftovers are good. Reheat gently after adding 1- Tbsp. of 2 % milk per serving.
|4 ounces||whole wheat or gluten-free penne pasta|
|1/4 cup||2% milk|
|2 1/2 ounces||smoked gouda (grated)|
|6 ounces||boneless skinless chicken breast (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 until nearly done.
Do not overcook – the pasta should be cooked al dente.
While the pasta is cooking, combine the egg, milk, smoked gouda cheese and salt in a small glass mixing bowl.
Whisk until blended.
After about 8 minutes, begin checking the pasta for tenderness. When it is just finished cooking and there is still a little bit of chewiness, add the chicken to the pot with the pasta.
Remove from the heat and let the pot stand for about 8 to 10 minutes until the chicken is cooked through. Stir occasionally.
Drain the pasta and chicken well and return it to the pot.
Add the cheese to the pot and place the pot over medium heat. Stir well until the cheese is completely melted and creamy. Don't let the mixture boil, but when the sauce is very thick, remove from the heat.
Add fresh ground black pepper to taste, stir, and serve immediately.
Serving size = 2 ounces pasta with sauce
Servings = 2
Amount Per Serving
|Calories 469||Calories from Fat 131|
|% Daily Value|
|Total Fat 15g||25%|
|Saturated Fat 7g||30%|
|Monounsaturated Fat 4g|
|Trans Fat 0g|
|Total Carbohydrates 46g||15%|
|Dietary Fiber 5g||16%|
|Vitamin A 8%||Vitamin C 4%|
|Calcium 33%||Iron 18%|
|Vitamin K 1 mcg||Potassium 466 mg|
|Magnesium 122 mg|