Share-fb
Share-pint
Share-twitter
Share-email

Healthy Lower-Carb Chicken Tetrazzini Recipe

Sharebtn Click the share button to confirm. Do it now!
MON
TUES
11.25.14
WED
THURS
FRI
Bite it! Hungry Girl's Squashy Chicken Tetrazzini
HG's Noodle-Free Chicken Tetrazzini

Pasta Impostors Welcome

We love creamy noodle casseroles, but they're usually packed with fat and carby calories. This recipe has all the appeal of a hearty homestyle dish, but with slimmed-down stats... thanks in part to a beloved pasta swap: spaghetti squash!

Prep: 45 minutes
Cook: 45 minutes

Ingredients:
1 spaghetti squash (at least 3 1/2 lbs.)
1 lb. raw boneless skinless chicken breast (or HG Alternative)
1/2 tsp. each salt and black pepper
3 cups sliced mushrooms
2 cups frozen peas
1 1/2 cups chopped onion
1/2 cup fat-free chicken broth
1/4 cup dry sherry
2 tbsp. all-purpose flour
1/2 cup light sour cream
4 wedges The Laughing Cow Light Creamy Swiss cheese
1 tbsp. chopped garlic
1/4 tsp. ground thyme
1/2 cup plus 2 tbsp. grated Parmesan cheese
1/4 cup panko breadcrumbs
Optional: salt-free seasoning mix

Directions:
Preheat oven to 375 degrees. Spray a baking sheet and a 9" X 13" baking pan with nonstick spray.

Microwave squash for 6 minutes, or until soft enough to cut. Slice in half. Scoop out and discard seeds. Place one half in an extra-large microwave-safe bowl, cut side down. Add 1/4 cup water, cover, and cook for 7 minutes, or until soft. Repeat with remaining squash half.

Meanwhile, season chicken with 1/4 tsp. each salt, pepper, and (optional) salt-free seasoning. Bake chicken on the baking sheet until cooked through, about 20 minutes.

Once cool enough to handle, roughly shred chicken with two forks -- one to hold the chicken in place and the other to scrape across and shred it. Transfer to an extra-large bowl, and cover to keep warm.

Use a fork to scrape out spaghetti squash strands. Place in a strainer to drain excess moisture. Thoroughly blot dry, removing as much moisture as possible. Transfer 5 cups to the extra-large bowl, and re-cover to keep warm. (Reserve any extra squash for another time.)

Bring a large skillet sprayed with nonstick spray to medium-high heat. Add mushrooms, peas, and onion. Cook and stir until mushrooms and onion have slightly softened and peas are hot, 6 - 8 minutes. Blot away excess moisture. Transfer to the extra-large bowl. Thoroughly stir, and re-cover to keep warm.

In a small nonstick pot, mix broth with sherry. Whisk in flour. Set heat to medium high. Whisking constantly, cook until slightly thickened, 1 - 2 minutes. Remove from heat. Add sour cream and cheese wedges, breaking the wedges into pieces. Whisk until uniform. Add garlic, thyme, remaining 1/4 tsp. each salt and black pepper, and 1/2 cup Parmesan cheese. Stir well.

Add sauce mixture to the bowl, and stir to coat. Transfer mixture to the baking pan, and smooth out the top. Sprinkle with panko and remaining 2 tbsp. Parm.

Bake until hot and bubbly, about 15 minutes.

MAKES 6 SERVINGS

Serving Size: 1/6th of recipe (about 1 3/4 cups)
Calories: 334
Fat: 9.5g
Sat Fat: 4.5g
Sodium: 772mg
Carbs: 27.5g
Fiber: 5g
Sugars: 11g
Protein: 30.5g

PointsPlus® value 8*
SmartPoints® value 7*

 

HG Alternative: To save some time, buy precooked chicken (the less sodium, the better), and finely chop or roughly shred it.

Fight it! Chicken Tetrazzini, Average
Chicken Tetrazzini, Average

Tetrazzini Terror

Chicken tetrazzini is some serious comfort food -- think of it as macaroni and cheese's sophisticated cousin. But a panful of spaghetti drowned in cream sauce and cheese is not your friend, no matter how much lean chicken is along for the ride. So what did we do? We went on a carb-cutting, fat-slashing rampage! Today's recipe is a bit more involved than our usual easy-peasy remakes, but it's very much worth it. The portions are huge, and it'll make the whole family happy. (Yes, our swap has a bit more sugar than average tetrazzini, but those extra grams are from the naturally occurring sugar in the spaghetti squash. Our dish still has less than half the carbs!) So the next time you're craving chicken tetrazzini, bypass the standard dish and whip up our swap.

Serving Size: standard portion (about 1 3/4 cups)
Calories: 820
Fat: 38.5g
Sodium: 1,502mg
Carbs: 67g
Fiber: 3.5g
Sugars: 7g
Protein: 48.5g

PointsPlus® value 21*

 
 

Pass along this recipe to some pals, and their families will thank you too! Click "Send to a Friend" now.

CHEW ON THIS:

Today, November 25th, is National Parfait Day. Any of these recipes would be perfect for the occasion...

Click here for a printable, text-only version of this page.

We may have received free samples of food, which in no way influences whether these products are reviewed favorably, unfavorably, mentioned with indifference, or mentioned at all. Click for more about our editorial and advertising policies.


*The PointsPlus® and SmartPoints® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe, or its manufacturer or developer by Weight Watchers International, Inc., the owner of the PointsPlus® registered trademark and SmartPoints
® trademark.

SmartPoints® value not what you expected? Click here for more info on how the values are calculated, plus more FAQs about PointsPlus® and SmartPoints® values on our website.



Hungry Girl Inc., 18034 Ventura Blvd. #503, Encino, CA 91316