An Early Spring Treat: White Sauce Pasta with Chicken and Vegetables

White Sauce Pasta with Chicken and Vegetables

(Chicago, IL) – April 11, 2012. For our early taste of Spring weather in Chicago, the Vital Bridges Center on Chronic Care/Heartland Health Alliance has whipped together a recipe that we think will suit your health and your taste.

We present our very own “White Sauce Pasta with Chicken and Vegetables” for two. Try it out.  And let us know how you like it.

Here’s our recipe:


–       4 cups of dry whole wheat pasta (rotini works best!)

–       1 container of fresh mushrooms, chopped

–       2 broccoli trees, chopped

–       16 oz of boneless, skinless chicken breast, chopped

–       ½ cup of onions, chopped

–       1 Quart of liquid low fat milk

–       5 tablespoons of oil

–       3 tablespoons of flour

–       1 ½ teaspoon of salt

–       1 teaspoon of black pepper


–       Boil water in a pot.

–       Add the pasta to the pot with 2 tablespoons of oil and ½ teaspoons of salt.

–       Let it cook for 7-8 minutes until at desired texture.

–       Drain the water out of the pasta.

–       In a pan, add 2 tablespoons of oil.

–       Add onions to pot and stir fry until soft.

–       Add chopped chicken to the pot and stir fry with onions at high heat, add ½ a teaspoon of salt and 1 teaspoon of black pepper while cooking.

–       Add the chopped broccoli while chicken is cooking.

–       Wash and dry the mushrooms, chop, and add it to the chicken.

–       Stir fry everything until well-done. Then turn off the stove, cover the pot.

–       In another pot, add 2 tablespoons of oil.

–       Add 2 tablespoons of flour and stir with oil until it turns tan.

–       Add warm milk immediately to the pan. Stir and add ½ a teaspoon of salt until it boils and thickens. Make sure to keep stirring so the flour wouldn’t stick at the bottom of the pot.

–       Add the chicken and vegetables to the pasta.

–       Pour the white sauce on the pasta, and mix.

–       Sprinkle parmesan cheese on top of the pasta.

–       You can also mix the pasta in an oven tray, and put it in the oven to broil for 3-4 minutes.

Suggested Serving Per Person:

–       2 1/2 cups of pasta with chicken and vegetables.

–       We also suggest that you have a fruit to make your meal complete!

Our Recipe is not only Delicious but also Nutritious!

What does this recipe provide?

–       Foods from five food groups: grains, meats, vegetables, dairy, and oils.

–       Energy and protein.

–       Fiber that can lower your cholesterol and help with constipation.

–       Calcium and vitamin D, both important to keep your bones healthy.

–       Vitamins, minerals, and antioxidants that can boost your immune system.

–       Less saturated fat and cholesterol as compared to manufactured cream sauce.

Why did I choose Whole Wheat Pasta?

–       Whole wheat pasta tastes just as good as white pasta.

–       It has more fibers, vitamins, and minerals than white pasta.

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