Low Fat Easy Chicken Tetrazzini Recipe

Low Fat Easy Chicken Tetrazzini Recipe

Ingredients

• 6 ounces dried fettuccine, preferably spinach
• 2 teaspoons canola oil
• 3 leeks, white parts only, washed and finely chopped , 1 1/2 cups
• 6 ounces button mushrooms, quartered
• 1 teaspoon chopped fresh rosemary
• 3 tablespoons all-purpose flour
• 3 cups reduced-sodium chicken broth, defatted
• 1/2 cup 1% milk
• 2 cups cubed cooked chicken breast
• fresh lemon juice, to taste
• salt & freshly ground black pepper, to taste
• 1/3 cup freshly grated parmesan cheese
• 1/4 cup fine dry breadcrumbs
• grated zest of 1 lemon
• 1 tablespoon finely chopped fresh parsley

Method

1. Preheat oven to 425°F.
2. Lightly oil a 3-quart baking dish or coat it with nonstick spray.
3. Cook fettuccine in boiling salted water until al dente, about 8 minutes.
4. Drain and refresh under cold running water.
5. Drain and set aside.
6. Meanwhile, in a large skillet, heat oil over medium heat.
7. Add leeks and cook, stirring, until lightly browned, 6 to 8 minutes.
8. Add mushrooms and 1/2 teaspoon rosemary; cook, stirring, until softened, about 5 minutes.
9. Add flour and cook, stirring, for 1 minute.
10. Add chicken broth and milk; bring to a boil, stirring, until slightly thickened, about 4 minutes more.
11. Remove from heat and stir in chicken.
12. Season with lemon juice, salt and pepper.
13. Gently mix reserved fettuccine into chicken mixture and spoon into prepared baking dish.
14. In a small bowl, combine Parmesan, breadcrumbs, lemon zest, parsley and remaining 1/2 teaspoon rosemary.
15. Season with salt and pepper.
16. Sprinkle mixture over the casserole.
17. The casserole will keep, covered, in the refrigerator for up to 2 days.
18. Bake casserole for 20 to 30 minutes, or until bubbling.
19. Let stand for 5 minutes before serving.

MAKES 6 SERVINGS.

1. Calories per serving; 28 grams protein; 7 grams fat 2 grams saturated fat; 39 grams carbohydrate; 510 mg sodium; 57 mg cholesterol; 2 grams fiber

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