Broccoli Mac and Cheese with Chipotle-Glazed Chicken Breasts
Source: Scott Koeneman
visit his blog at http://fightthefatfoodie.blogspot.com/
Broccoli Mac and Cheese
8 oz uncooked whole-wheat pasta
10 oz broccoli (I like to use fresh, but save time using frozen)
3 Tbsp all-purpose flour
1/2 tsp garlic powder
1/2 tsp table salt
1/4 tsp white pepper
3/4 cup(s) shredded fat-free cheddar cheese
1/4 cup(s) grated Parmesan cheese
1 tsp Dijon mustard
1 1/2 cup(s) fat-free skim milk
Bring a large pot of water to a boil. Cook pasta for 4 minutes. Add frozen broccoli and continue cooking (if using fresh, wait and add the broccoli when you add the pasta to the cheese sauce), stirring occasionally, until the pasta and broccoli are just tender, 4 to 5 minutes more.
Meanwhile, heat 1 1/2 cups milk in another large pot over medium-high heat until just simmering. Whisk the remaining 1/4 cup milk, flour, garlic powder, salt and pepper in a small bowl until combined. Add the flour mixture to the simmering milk; return to a simmer and cook, whisking constantly, until the mixture is thickened, 2 to 3 minutes. Remove from the heat and whisk in Cheddar, Parmesan and mustard until the cheese is melted.
Drain the pasta and broccoli and add to the cheese sauce. Return to the heat and cook, stirring, over medium-low heat, until heated through, about 1 minute.
Chipotle-Glazed Chicken Breasts
1 tsp extra virgin olive oil
2 6oz chicken breasts, halved
2 Chipotle peppers in adobo sauce
3/4 cup chicken broth
Heat a non-stick skillet over medium to medium-high heat, adding extra virgin olive oil. Sear chicken breasts until crispy brown on both sides, but not quite cooked through, about 3 minutes each side. Remove and set the chicken aside and add the chicken broth to the skillet, scraping all that nice brown stuff up into the broth. Add chipotle peppers (we make our own, if you're interested in how, just ask). Stir until it starts to cook down and put the chicken back into the skillet. Baste the chicken with the broth, turning regularly and giving the pan a good shake. Do this until the broth has totally cooked away and the chicken is coated.
Thinly slice the chicken and serve with or over the mac and cheese. Let's eat!
*Scott says, "For my Weight Watcher friends, one cup of the mac and cheese is 4 points and 3 oz of chicken breast is 3 points."