Broccoli Ham Rotini
1/4 pound Rotini pasta
1 tablespoon unsalted butter
2 tablespoons flour
Sea salt and freshly ground black pepper, to taste
3/4 cup skim milk
1/4 cup shredded low fat Cheddar cheese
1/4 tablespoon olive oil
1/2 small onion, chopped
6 ounces broccoli florets
3/4 cup chopped lean ham, cooked
1/4 cup shredded Pepper Jack cheese
Cook pasta according to package directions; drain and set aside. In a saucepan, melt butter over low heat; remove from heat, add flour, salt and pepper then gradually add milk, stirring until well blended. Return saucepan to low heat and cook, stirring constantly, until sauce is thick and smooth. Continue to simmer for about 5 minutes then add Cheddar cheese, blending well into the sauce. Meanwhile, heat the olive oil in a large skillet over medium heat; sauté onion until translucent. Add broccoli florets and ham and cook for about 5 minutes. In a large serving bowl, combine pasta, broccoli/ham mixture and cheese sauce; blend well. Sprinkle with Pepper Jack cheese then toss gently and serve.
Per Serving: 528 Calories; 15g Fat; 30g Protein; 67g Carbohydrate; 4g Dietary Fiber; 48mg Cholesterol; 781mg Sodium. Exchanges: 4 Grain(Starch); 2 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 1 1/2 Fat.
SERVING SUGGESTION: Steamed baby carrots and a big spinach salad.