Healthy Chicken Tetrazzini
Healthy chicken tetrazzini is a lightened up version of the classic spaghetti casserole with a creamy sauce, tender chicken, mushrooms, pasta and a crunchy breadcrumb topping.
Yield: 8 servings
Ingredients
- 8 oz. whole wheat spaghetti
- 3 tablespoons unsalted butter
- ½ large onion, chopped
- 8 oz. white button mushrooms, sliced
- ¼ cup all-purpose flour
- 1 ½ cups low-sodium chicken broth
- 1 ½ cups skim milk
- 4 oz. low fat cream cheese
- ¼ cup dry sherry or dry vermouth
- 4 cups chopped, cooked chicken
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
For the topping:
- ⅓ cup grated Parmesan cheese
- ⅓ cup plain breadcrumbs
- ½ teaspoon paprika
- 2 tablespoons unsalted butter, cut into small cubes
For serving:
- 2 tablespoons chopped fresh parsley
Instructions
- Preheat the oven to 400. Spray a 9x13 baking dish or a 3-4 quart baking dish with cooking spray and set aside.
- Cook the spaghetti according to package directions and drain. Place the noodles in a large bowl and set aside.
- Meanwhile, melt the butter in a large skillet over medium heat. Add the onion and mushrooms and sauté for 7-8 minutes, until softened.
- Add the flour and whisk until absorbed and no white streaks remain, then cook and stir for 1-2 minutes.
- Add the chicken broth, milk, cream cheese, and the sherry or vermouth. Stir well and bring to a boil. Then reduce heat and cook until thickened, about 5 minutes.
- Add the cooked chicken, salt and pepper and stir into the sauce. Turn off the heat and add the chicken and sauce to the bowl with the cooked spaghetti. Stir well to combine then transfer to the prepared casserole dish.
- In a small bowl, combine the Parmesan cheese, breadcrumbs and paprika. Sprinkle evenly over the top of the casserole. Arrange the cubes of butter on top of the casserole.
- Bake at 400 for 30 minutes, until bubbling. Serve hot and enjoy!
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Notes
Chicken: The chicken needs to be already cooked for this recipe, so please plan accordingly. You can use a rotisserie chicken from the store or some leftover baked chicken. You can also boil 2-3 breasts and then chop those down to use in this recipe.
Spaghetti: I opted for whole wheat noodles to add some fiber and nutrition to this recipe, but you can certainly use regular spaghetti.
Milk: Skim milk helps lighten up this dish, but you could also use 1% or 2% milk if that’s what you keep on hand. Fat-free half and half would also work.
Cream cheese: I use a ⅓ reduced fat cream cheese. You could also go with the regular full fat for some extra richness.
Sherry: Either dry sherry or dry vermouth will work for this recipe.
Mushrooms: I use regular white button mushrooms but you could also use cremini or baby bella mushrooms.
Make ahead: Assemble the casserole as directed, omitting the breadcrumb topping. Cover tightly with plastic wrap and refrigerate up to 2 days. Bring to room temperature as you preheat the oven. Add the breadcrumb topping and bake as directed, adding 5-10 minutes as needed to get the casserole hot and bubbling.
Freezer tips: Assemble the casserole as directed, omitting the breadcrumb topping. Cover tightly with plastic wrap and then with aluminum foil. Label and freeze for up to 4 months. Defrost completely in the refrigerator overnight. Bring to room temperature as you preheat the oven. Add the breadcrumb topping and bake as directed, adding 5-10 minutes as needed to get the casserole hot and bubbling.
Storage tips: Leftover chicken tetrazzini, once cooled, can be stored in a covered container in the refrigerator for up to 3-4 days. Reheat in individual portions in the microwave. Or you can freeze leftovers after you've baked it. Let cool then transfer to a freezer-safe container or ziptop bag and freeze for up to 3-4 months. Let thaw in the refrigerator and then reheat in the microwave. The breadcrumb topping will have lost its crunch, but it’s still tasty.
Video
Nutrition
Serving: 1serving | Calories: 376kcal | Carbohydrates: 23g | Protein: 25g | Fat: 21g | Saturated Fat: 9g | Polyunsaturated Fat: 9g | Cholesterol: 95mg | Sodium: 367mg | Fiber: 2g | Sugar: 5g
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