What To Know
- For a richer flavor, use a combination of chicken broth and white wine in the sauce.
- Pair the chicken tetrazzini with a fresh green salad and a side of roasted vegetables for a balanced meal.
- Simply prepare the dish according to the instructions and store it in the refrigerator for up to 3 days.
Chicken tetrazzini is a classic comfort food dish that combines tender chicken, creamy sauce, and flavorful mushrooms. However, traditional recipes can be heavy on calories and fat. This lightened-up version of chicken tetrazzini retains all the flavor and richness of the original without compromising on healthiness.
Ingredients:
- 1 pound boneless, skinless chicken breasts, cooked and shredded
- 8 ounces linguine pasta, cooked al dente
- 1 tablespoon olive oil
- 1/2 cup chopped onion
- 1/2 cup chopped mushrooms
- 2 cloves garlic, minced
- 1/4 cup all-purpose flour
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- 1/2 cup chicken broth
- 1 cup skim milk
- 1/2 cup grated Parmesan cheese
- 1/4 cup chopped fresh parsley
Instructions:
1. Heat the olive oil in a large skillet over medium heat.
2. Add the onion and mushrooms and cook until softened.
3. Add the garlic and cook for 1 minute more.
4. Stir in the flour, salt, and pepper.
5. Gradually whisk in the chicken broth and milk.
6. Bring to a simmer and cook for 5 minutes, or until the sauce has thickened.
7. Stir in the Parmesan cheese and parsley.
8. Add the cooked chicken and pasta to the sauce and stir to combine.
9. Pour the mixture into a greased 9×13 inch baking dish.
10. Bake at 350°F for 20 minutes, or until bubbly and heated through.
Tips for Making the Lightest Chicken Tetrazzini:
- Use skinless, boneless chicken breasts to reduce fat content.
- Opt for whole-wheat or veggie pasta to increase fiber and nutrients.
- Use low-fat or skim milk instead of heavy cream.
- Replace half of the Parmesan cheese with grated zucchini or butternut squash for extra veggies.
- Bake the dish uncovered to prevent the sauce from becoming too thick.
Variations on the Light Chicken Tetrazzini Recipe:
- Add a cup of frozen peas or corn for a pop of color and sweetness.
- Stir in a handful of chopped fresh spinach or kale for a nutrient boost.
- Top with crispy baked breadcrumbs or panko for a crunchy texture.
- For a richer flavor, use a combination of chicken broth and white wine in the sauce.
Serving Suggestions:
- Pair the chicken tetrazzini with a fresh green salad and a side of roasted vegetables for a balanced meal.
- Serve with a dollop of Greek yogurt or cottage cheese for extra protein and creaminess.
- Sprinkle with chopped fresh herbs like basil, thyme, or oregano for a burst of flavor.
Storage Instructions:
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Freeze the tetrazzini in individual portions for up to 2 months.
The Health Benefits of Chicken Tetrazzini:
- Chicken is a lean protein source that is rich in vitamins and minerals.
- Mushrooms are low in calories and fat, and they are a good source of fiber, antioxidants, and vitamins.
- Whole-wheat or veggie pasta provides fiber, vitamins, and minerals.
- Parmesan cheese is a good source of calcium, protein, and healthy fats.
A Lighter Chicken Tetrazzini for a Healthier Lifestyle
This lightened-up chicken tetrazzini recipe offers a delicious and nutritious twist on a classic comfort food dish. By using healthier ingredients and cooking methods, you can enjoy this creamy, flavorful pasta dish without sacrificing your health goals.
Frequently Asked Questions:
Q: Can I use a different type of pasta in this recipe?
A: Yes, you can use any type of pasta you like. Some popular choices include spaghetti, penne, and rotini.
Q: Can I make this recipe ahead of time?
A: Yes, you can make the tetrazzini ahead of time and bake it when you’re ready to serve. Simply prepare the dish according to the instructions and store it in the refrigerator for up to 3 days. When you’re ready to bake, preheat the oven to 350°F and bake the tetrazzini for 20-25 minutes, or until heated through.
Q: Can I freeze this recipe?
A: Yes, you can freeze the tetrazzini for up to 2 months. To freeze, prepare the dish according to the instructions and let it cool completely. Then, transfer the tetrazzini to a freezer-safe container and freeze. When you’re ready to serve, thaw the tetrazzini overnight in the refrigerator or at room temperature for several hours. Then, bake the tetrazzini according to the instructions.
