4-5 ounces boneless chicken breast, shredded
3 cups cooked whole wheat pasta
1/4 cup + 2 tablespoons BBQ sauce
1 small onion, sliced
1 tablespoon olive oil
1/2 tablespoon butter
1/2 tablespoon flour
1/2 cup skim milk
2 ounces shredded smoked cheese (I used cheddar, gouda and gruyere blend)
1/4 cup panko bread crumbs
Preheat oven to 350.
Prepare pasta and shredded chicken and set aside. In a small sauce pan, add 1 tablespoon olive oil and sliced onions with a sprinkle of sea salt and let caramelized – about 10 minutes. During this time, combine shredded chicken with 2 tablespoons bbq sauce. Once onions are caramelized, set aside.
In a saucepan over medium heat, melt butter and whisk in flour to create a roux. Immediately add skim milk and turn down to low heat. Add 1 ounce cheese and stir until cheese is melted and mixture thickens – about 2-3 minutes.
In the casserole dish, alternate layering pasta, bbq chicken, and onions. Add cheese mixture about 1-2 tablespoons at a time, throughly mixing to act like glue and hold the pasta together. Top with additional cheese sauce, remaining shredded cheese, BBQ sauce drizzles and panko bread crumbs.
Bake at 350 for 20-25 minutes.