Cooking Done Light

This meal takes a little time to prepare, but if you are a fan of chicken (or turkey) tetrazzini, this lighter, healthier version is definitely worth the extra time. It has all of the deep, rich, creamy goodness of classic tetrazzini with much less fat and far fewer calories. I always use peas when making my tetrazzini (because I am one of those few, strange people who actually like them!!) but I had a friend ask for a “lower carbohydrate” version – hence the pimentos. You can try it both ways, or split them up and use half peas and half pimentos for a different twist.

This recipe beats those boxed, microwaveable versions by a long shot – the creamy, homemade taste is far better than the unevenly cooked, burnt-edged, plastic packaged mess. If you can spare a few extra minutes one night this week, you really should give it a try.

8 ounces whole wheat angel hair pasta (or other similar thin pasta)

2 teaspoons unsalted butter (or margarine)

1 cup mushrooms, sliced

1/4 cup green onions, sliced thin

1 can (14 ounces) fat free, reduced sodium chicken broth

1 cup skim milk (divided)

2 tablespoons sherry (cooking sherry works fine)

1/4 cup whole wheat pastry flour

1/4 teaspoon salt

1/4 teaspoon nutmeg

1/8 teaspoon white pepper (black pepper will work fine if you do not have white)

2 ounces jarred pimientos, drained and chopped (or 1 (10 ounce) package of frozen peas)

1/4 cup low fat grated parmesan cheese, divided

1/2 cup fat free sour cream

2 cups cooked boneless skinless chicken breasts, cut into bite-size pieces

Preheat the oven to 350 degrees. Cook the pasta according to the package directions (omitting the salt); drain and set aside. Melt the butter (or margarine) in a large nonstick skillet over medium-high heat. Add the mushrooms and onions and cook (stirring frequently) until the onions are tender.

Add the chicken broth, 1/2 cup of the milk and the sherry to the onion mixture. Pour the remaining 1/2 cup milk into a small bowl; add the flour, salt, nutmeg and pepper to the milk and whisk very well. Slowly whisk this mixture into the skillet.

Bring the mixture to a boil and cook for 1 minute, then reduce the heat to medium-low; stir in the pimientos (or peas) and 2 tablespoons of the parmesan cheese. Stir in the sour cream and blend well.

Add the chicken and the pasta to the skillet and mix until everything is combined.

Lightly coat casserole or baking dish with nonstick cooking spray. Spread the mixture from the skillet evenly into the dish and sprinkle with the remaining parmesan cheese. Bake for 30 to 35 minutes, and allow to cool for at least 5 minutes before serving..

Makes 4 (very large) servings. Per Serving: 338 calories, 6 g total fat, 2 g saturated fat, 0 g trans fat, 44 g carbohydrates with peas, 27 with pimentos), 4 g fiber, 0 g added sugar, 24 g protein, 243 mg sodium, 38 mg cholesterol