1 1/2 cups dried multigrain or regular elbow macaroni (6 ounces)
Nonstick cooking spray
12 ounces skinless, boneless chicken breast halves, cut into 1-inch pieces
1/4 cup finely chopped onion
1 6 1/2 ounce package light semisoft cheese with garlic and herb
1 2/3 cups fat-free milk
1 tablespoon all-purpose flour
3/4 cup shredded reduced-fat cheddar cheese (3 ounces)
2 cups packaged fresh baby spinach
1 cup chopped, seeded tomatoes
In a medium saucepan, cook macaroni according to package directions, except do not add any salt to the water; drain.
Meanwhile, coat a large nonstick skillet with cooking spray; heat skillet over medium-high heat. Add chicken and onion to skillet. Cook for 4 to 6 minutes or until chicken is no longer pink and onion is tender, stirring frequently. If onion browns too quickly, reduce heat to medium. Remove skillet from heat. Stir in semisoft cheese until melted.
In a medium bowl, whisk together milk and flour until smooth. Add all at once to chicken mixture. Cook and stir over medium heat until thickened and bubbly. Reduce heat to low. Stir in cheddar cheese until melted. Add cooked macaroni; cook and stir for 1 to 2 minutes or until heated through. Stir in spinach and tomatoes. Serve immediately.
Per Serving: cal. (kcal) 369, Fat, total (g) 12, chol. (mg) 85, sat. fat (g) 7, carb. (g) 33, Monosaturated fat (g) 0, Polyunsaturated fat (g) 0, Trans fatty acid (g) 0, fiber (g) 4, sugar (g) 6, pro. (g) 33, vit. A (IU) 1749.25, vit. C (mg) 9.45, Thiamin (mg) 0.43, Riboflavin (mg) 0.47, Niacin (mg) 9.67, Pyridoxine (Vit. B6) (mg) 0.47, Folate (µg) 112.89, Cobalamin (Vit. B12) (µg) 0.85, sodium (mg) 393, Potassium (mg) 494, calcium (mg) 403.87, iron (mg) 2.16, Vegetables () 0.5, Starch () 2, Lean Meat () 3.5, Fat () 1, Carb Choice () 2, Percent Daily Values are based on a 2,000 calorie diet