American · Dinner
Chicken Tetrazzini (Low-Chol)
Chicken Tetrazzini is a baked American pasta of poached chicken breast, mushrooms and spaghetti bound in a light veloute built from olive oil, flour, skim milk and low-sodium chicken stock, finished with Parmesan, parsley and lemon under a thin panko crust baked until golden.
$4
20 minsPrep
35 minsCook
55 minsTotal
MediumLevel
Nutrition per serving
581Calories
50.2gProtein
15.8gFat
59.1gCarbs
12.3gSugar
4.4gFiber
532mgSodium
77mgChol
4.3gSat Fat
642mgPotassium
286mgCalcium
2.1mgIron
0.5mcgVitamin B12
3.2mgVitamin C
protein-rich
low-cholesterol
low-chol
Instructions
1
Prep
Dice the chicken, slice the mushroom, chop the onion, mince the garlic and grate the Parmesan, then set everything ready by the stove.
2
Boil
Cook the spaghetti in salted water over high heat 8 to 9 minutes until just tender, then drain and simmer the diced chicken in the stock 6 minutes until firm.
3
Saute
Heat the olive oil in the saucepan over medium heat and cook the onion, garlic and mushroom 5 minutes until the mushroom releases its liquid and it cooks off.
4
Simmer
Stir in the flour over medium-low heat 1 minute, whisk in the reserved stock and skim milk 4 minutes until the sauce coats the back of a spoon.
5
Plate
Fold in spaghetti, chicken, half the Parmesan, parsley and lemon juice, season with salt and pepper, top with panko and remaining Parmesan, bake at 400F 15 minutes until golden, then serve.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g chicken breast
- 11 oz311g mushroom
- 5 oz140g spaghetti
- 2 tbsp2 tbsp olive oil
- 4 tbsp4 tbsp all-purpose flour
- 1 1/2 cup360ml skim milk
- 1 cup240ml chicken stock (low-sodium)
- 1 oz28g Parmesan
- 1 oz28g panko breadcrumbs
- 2 tbsp2 tbsp parsley
- 2 tsp2 tsp lemon juice
- 11 onion
- 2 clove2 clove garlic
- a pinch of salt and black pepper
