Healthy Chicken Tetrazzini

12 45 549
Ingredients Minutes Calories
Prep Cook Servings
15 min 30 min 6
Healthy Chicken Tetrazzini
Health Highlights

Ingredients


1 head Broccoli, raw (fresh)
2 tbsp Butter, unsalted
2 cup Chicken broth (stock), low sodium
1 cup Chicken, cooked
2 tbsp Extra virgin olive oil
1 cup, shredded Mozzarella cheese, partially skimmed
57 gm Parmesan cheese, grated
1 cup Partly skimmed milk, 1% M.F.
1 tsp Salt
7 tbsp Spelt flour
1 cup White mushrooms (chopped)
454 gm Spaghetti, dry

Instructions


  1. Sauté broccoli, mushrooms and garlic in olive oil for roughly 5-8 minutes. Preheat oven to 400°F. While the veggies are cooking boil water and cook pasta, but drain before it cooks all the way. Set aside.
  2. In a large saucepan melt the margarine over medium heat. Add the flour and salt and stir to combine. Cook the butter and flour mixture for roughly 1 to 2 minutes. Gradually whisk in the chicken broth to the flour mixture. Stirring constantly, gradually bring the mixture up to a boil, keep whisking-about another 2 minutes. This thickens the sauce. Turn down the heat, and then simmer for an addition 2 minutes until the mixture thickens even more. Remove the pan from the heat and stir in the milk and Parmesan until the cheese melts.
  3. Spray 2-two quart baking dishes or one large baking dish with cooking spray. Add sautéed veggies to the drained pasta. Pour most of the sauce into the mixture (leaving about 1/2 cup sauce). Sprinkle the mozzarella cheese evenly over the top and pour the remaining sauce around the edges of the dish(es). Cover and bake for 25 minutes. Uncover and cook for another 5 minutes. Serve and enjoy!

Nutrition Facts

Per Portion

Calories 549
Calories from fat 188
Calories from saturated fat 68
Total Fat 20.8 g
Saturated Fat 7.6 g
Trans Fat 0.3 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 7.3 g
Cholesterol 51 mg
Sodium 781 mg
Potassium 534 mg
Total Carbohydrate 70 g
Dietary Fiber 4.8 g
Sugars 3.9 g
Protein 23.1 g

Dietary servings

Per Portion


Grain 3.4
Meat 0.3
Milk 0.2
Milk Alternative 0.6
Vegetables 0.8

Energy sources


Pygal49%467.7055991362535192.2088747518595534%305.7073123191008241.6975273129998517%335.68918045777957119.259563168035749%34%17%CarbohydratesFatProtein

Meal Type(s)

Main




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