RECIPE: HEALTHY CHICKEN TETRAZZINI

By Recipe Courtesy Of Popculture

 

Ingredients:

  • 2 (13.25 oz) box whole-wheat spaghetti, dry 1 pound boneless chicken breasts
  • 2 tablespoons unsalted butter
  • 3 stalks celery, diced
  • 1 onion, diced
  • 1 (8oz) container white button mushrooms 2 tablespoons whole-wheat white flour
  • 1⁄4 cup dry white wine
  • 1 cup low-sodium chicken broth
  • 11⁄2 cups skim milk
  • 4 ounces 1/3 less fat cream cheese
  • 1⁄4 teaspoon black pepper
  • 1⁄2 teaspoon salt
  • 1⁄2 teaspoon garlic powder
  • 1 (12 oz) bag frozen peas
  • 1⁄2 cup shredded Parmesan cheese

Preparation:

  • Preheat the oven to 350°F and spray a casserole dish with nonstick cooking spray.
  • Place the chicken in a pot large enough to hold them all, and fill the pot with enough water (or chicken stock) to cover the chicken by about 1-2 inches. Add 2 dried bay leaves, fresh parsley stems and whole peppercorns to flavor the cooking liquid if desired, then bring to a boil over high heat.
  • When the water comes to a boil, cover the pot with a lid and reduce the heat to low. Simmer the chicken for 10-15 minutes, or until the internal temperature of the thickest part of the breast reads 165oF.
  • Using tongs, remove the chicken and reserve on a plate. When it is cool enough to touch, shred it and set aside.
  • Heat a large skillet over medium-high heat and add the butter. When the butter is melted, add the celery, onions and mushrooms.
  • Cook until the vegetables are soft and the mushrooms have cooked down, about 10-12 minutes.
  • Stir in the flour and cook for 1 minute; the mixture will be very thick at this point.
  • Add the wine to the skillet and cook for 1 minute. If using a gas burner, remove the skillet from the heat before adding the wine, then place it back on the burner.
  • Whisk in the chicken broth and milk, and bring to a boil. Reduce the heat to medium and simmer for 8-10 minutes until it thickens.
  • Stir in the cream cheese, salt, pepper and garlic powder until smooth and incorporated.
  • Meanwhile, bring a large pot of water to a boil and cook the spaghetti according to package directions for al dente.
  • Add the cooked spaghetti, chicken and frozen peas to the skillet with the sauce. Gently toss with tongs to combine.
  • Transfer the mixture to the prepared casserole dish and cover with cheese.
  • Bake for 15-20 minutes, until cheese melts and sauce is bubbly.

Nutrition Facts: Yield: 12 servings | Serving Size: 1 cup

Calories 249 | Fat 7g | Cholesterol 38g | Sodium 290mg | Carbohydrates 30g Fiber: 5g | Sugar 5g | Protein 19g

 

 

 



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