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Chicken (or Turkey) Tetrazzini

This healthy recipe comes from NDSU Extension Service.

Ingredients

  • 8 ounces fettuccine noodles or other pasta (regular or whole-wheat)
  • 4 Tbsp. butter
  • 2 c. fresh mushrooms, sliced (or substitute 2 small cans of mushrooms, drained)
  • 1 tsp. dried thyme
  • 1/2 c. all-purpose flour (scant)
  • 2 c. reduced-sodium chicken broth
  • 1 1/2 c. low-fat milk
  • 4 c. chopped cooked chicken
  • 1/2 c. slivered almonds, toasted
  • 1 c. peas, frozen
  • 1/4 c. grated Parmesan cheese

Directions

Preheat oven to 400 F. Lightly grease a 9- by 9-inch baking dish. Cook pasta in a large pot of boiling water by following the directions on the package but removing the pasta from the heat about two minutes early. (Note: This prevents the pasta from becoming mushy during baking.) While the pasta is cooking, melt the butter in a saucepan over medium heat. Add the mushrooms and thyme. Stir and cook until the mushrooms are softened, about five minutes. Stir in the flour and blend thoroughly. While whisking, slowly add the chicken broth and milk. Bring to a boil then reduce heat and simmer until sauce is thickened and smooth, about 5 minutes. Add toasted almonds, frozen peas, and cooked pasta. Gently mix together. Pour into the baking dish and sprinkle with Parmesan cheese. Bake until the sauce is bubbling and the cheese is golden brown, about 25 to 35 minutes. Let cook for about 10 minutes before serving.

Makes 8 servings.

Per Serving: about 360 calories, 11 grams (g) of fat, 33 g carbohydrate, 32 g protein, 2 g fiber and 270 mg sodium

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