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Rotini and Cheese with Broccoli and Ham = Dinner

June 30, 2010

The running caused me to become a carb addict so pasta to the rescue! I love a recipe that covers, carbs, veggie, dairy and protein AND will reheat for lunch the next day. I don’t follow directions so my alterations are in ().
Yield: 6 servings (serving size: 1 3/4 cups)
2 cups uncooked rotini (about 8 ounces of any pasta I use wholegrain)
1 (10-ounce) package frozen chopped broccoli (I used 2 fresh organic stalks)
1/4 cup all-purpose flour
2 cups fat-free milk (organic)
1 1/2 cups (6 ounces) cubed light processed cheese (such as Velveeta Light but i could only find 2%)
2 teaspoons Dijon mustard (I only had Frenches yellow)
1/2 teaspoon salt (to taste=more)
1/4 teaspoon garlic powder (to taste=more)
1/4 teaspoon black pepper (to taste=more)
1 cup chopped reduced-fat ham (I used the pre-diced ham and I browned it first)
I also sauteed a shallot in butter and EVOO because i had it on hand, I felt like it and I don’t like to follow directions.
Bring water to a boil in a large stockpot. Add pasta; cook 5 minutes. Add broccoli; cook an additional 5 minutes or until pasta is done; drain.
While pasta cooks, lightly spoon flour into a dry measuring cup; level with a knife. Place flour in a medium saucepan; gradually add milk, stirring with a whisk until blended. Cook over medium heat 8 minutes or until mixture is thick, stirring frequently.
Remove from heat; stir in cheese and next 4 ingredients (cheese through pepper). Combine pasta mixture, cheese sauce, and ham.
CALORIES 288 (15% from fat); FAT 4.7g (sat 2.5g,mono 0.6g,poly 0.4g); IRON 2.5mg; CHOLESTEROL 23mg; CALCIUM 296mg; CARBOHYDRATE 42.6g; SODIUM 937mg; PROTEIN 19.1g; FIBER 2.6g
Cooking Light, MARCH 2003

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