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Low-fat Chicken Tetrazzini

 
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This lower-fat chicken tetrazzini is as satisfying as full-fat version.

Yield

6

servings

Prep

20

min

Cook

30

min

Ready

60

min

Trans-fat Free, Good source of fiber
 

Ingredients

1 pound chicken breast halves, boneless, skinless
cut into 1-inch cubes
2 ½ tablespoons soy sauce, tamari
1 slice bread
torn into quarters
½ cup Parmesan cheese
salt and black pepper
to taste
*
8 ounces spaghetti
2 tablespoons all-purpose flour
½ tablespoon butter, unsalted
½ tablespoon olive oil
½ pound mushrooms, button
or cremini, sliced
1 yellow onion
chopped
1 ¼ cups peas, frozen
*
1 ½ cups chicken broth
3 tablespoons sherry wine
or dry white wine
*
4 ounces cream cheese

Directions

Add the chicken and soy sauce to a zipper lock bag and let chill in the fridge for about half an hour.

Add the bread, 3 tablespoons parmesan cheese, salt and black pepper to taste in a food processor. Process until finely ground.

Adjust the oven rack to upper-middle level and preheat the oven to 400℉ (200℃).

Bring to 2½ to 3 quarts water to a boil in a large saucepan.

Add the pasta and about ½ tablespoon salt and cook, stirring a few times, until the pasta is cooked to desired consistency. Reserve ½ cup cooking water, drain the pasta and put it back to the saucepan.

Add the flour to a 12-inch skillet, and toast it over medium heat until the flour just starts to brown, about 4 minutes.

Whisk the toasted flour into reserved pasta cooking water until well mixed. Set aside. Melt the butter in the same skillet over medium high heat.

Stir in the mushrooms and the onions, and cook until onions are browned and mushrooms are softened, about 7 minutes. Season to taste with salt and black pepper. Add the peas to the mixture, and stir well. Add the pea-mushroom mixture to the cooked pasta that's in the saucepan.

Pour the broth and the sherry to the skillet, trying to scape all the brown bits from the bottom of the pan.

Pour the reserved flour mixture, cream cheese and remaining parmesan cheese to the skillet. Whisk until smooth.

Add the chicken and let simmer until the chicken is cooked, about 2 minutes or more. Add the chicken mixture to the pasta mixture, and gently mix until evenly combined.

Transfer into a 8-inch square baking dish and sprinkle the bread crumb mixture evenly on top. Bake until golden brown, about 15 minutes or so. Allow it to cool for about 8 minutes. Serve warm.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 272g (9.6 oz)
Amount per Serving
Calories 44531% of calories from fat
 % Daily Value *
Total Fat 15g 24%
Saturated Fat 8g 38%
Trans Fat 0g
Cholesterol 97mg 32%
Sodium 895mg 37%
Total Carbohydrate 13g 13%
Dietary Fiber 3g 11%
Sugars g
Protein 73g
Vitamin A 7% Vitamin C 2%
Calcium 15% Iron 18%
* based on a 2,000 calorie diet How is this calculated?

 

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