Introduction
Transforming humble everyday ingredients into a comforting and nutritious meal is easier than you think! This recipe reimagines the classic Chicken Tetrazzini, focusing on fresh, wholesome ingredients and lighter techniques to create a balanced and delicious dish perfect for a weeknight dinner or a special occasion. We’ll achieve that signature creamy texture without resorting to heavy creams, resulting in a satisfying yet healthier meal.
Why This Works
This recipe works because it masterfully balances flavor and nutrition. We use lean chicken breast for protein, a vibrant mix of vegetables for essential vitamins and minerals, and a lighter sauce that’s both creamy and satisfying without the excess fat. The ease of preparation makes it perfect for busy weeknights, while the delicious result ensures everyone will enjoy it!
Key Ingredients
- 🐔 2 lbs boneless, skinless chicken breasts, cooked and shredded
- 🍝 1 lb whole wheat pasta (penne, rotini, or your favorite shape)
- 🍄 1 cup sliced mushrooms
- 🧅 1 medium onion, chopped
- 🥦 1 cup broccoli florets
- 🥕 1 cup chopped carrots
- 🧀 1 cup shredded reduced-fat cheddar cheese
- 🥛 1 cup low-fat milk
- 🥣 1/2 cup low-sodium chicken broth
- 🌿 2 tbsp fresh parsley, chopped
- 🧄 2 cloves garlic, minced
- 🌿 1 tsp dried thyme
- 🌿 1/2 tsp dried oregano
- 🧂 Salt and pepper to taste
Instructions
1️⃣ Prepare the vegetables: Heat a large skillet over medium heat. Add the onion and garlic and sauté until softened, about 5 minutes. Add the mushrooms, broccoli, and carrots and cook until tender-crisp, about 5-7 minutes.
2️⃣ Cook the pasta: While the vegetables are cooking, cook the pasta according to package directions. Drain and set aside.
3️⃣ Make the sauce: In the same skillet, whisk together the low-fat milk, chicken broth, thyme, and oregano. Bring to a simmer, then reduce heat and simmer for 5 minutes, or until slightly thickened.
4️⃣ Combine everything: Add the shredded chicken, cooked vegetables, and cooked pasta to the skillet. Stir to combine. Stir in the reduced-fat cheddar cheese until melted and creamy. Season with salt and pepper to taste.
5️⃣ Garnish and serve: Stir in the fresh parsley. Serve immediately and enjoy!
Handy Tips
- For extra flavor, use homemade chicken broth.
- Roasting the vegetables before adding them to the pasta adds depth of flavor.
- Feel free to add other vegetables like zucchini, bell peppers, or spinach.
Heat Control
Maintaining a gentle simmer for the sauce is crucial. High heat can cause the milk to scorch and create a grainy texture. Low and slow cooking allows the flavors to meld beautifully and creates a smooth, creamy sauce.
Crunch Factor
While the overall texture is creamy, you can achieve a delightful textural contrast by lightly roasting the vegetables before adding them to the sauce. This adds a slight char and crunch that complements the creamy pasta.
Pro Kitchen Tricks
- For even faster cooking, use pre-cooked rotisserie chicken.
- Add a pinch of red pepper flakes for a touch of heat.
- To boost the umami flavor, add a tablespoon of nutritional yeast along with the cheese.
Storage Tips
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a saucepan or microwave until heated through.
Gift Packaging Ideas
This dish is perfect for potlucks or sharing with friends and family. Package individual servings in attractive reusable containers or festive takeout boxes. A small sprig of fresh rosemary tied to the container adds a lovely touch.
Flavor Variations
🌟 Mediterranean Twist: Add sun-dried tomatoes, Kalamata olives, and feta cheese.
🌟 Spicy Kick: Incorporate a pinch of cayenne pepper or a dash of your favorite hot sauce.
🌟 Creamy Pesto: Substitute the cheddar cheese with pesto and add a handful of fresh spinach.
🌟 Creamy Mushroom: Add sauteed crimini and shiitake mushrooms for a deeper mushroom flavor.
Troubleshooting
- Sauce too thin: Simmer uncovered for a few more minutes to reduce the liquid.
- Sauce too thick: Add a splash more milk or broth until desired consistency is reached.
- Chicken too dry: Add a tablespoon of chicken broth while reheating.
FAQ
- Can I use different pasta? Yes, feel free to use any shape of pasta you prefer.
- Can I make this ahead of time? You can prepare the vegetables and sauce ahead of time, then combine everything just before serving.
- Can I freeze this dish? Yes, allow the dish to cool completely before freezing in an airtight container for up to 3 months.
Conclusion
This healthy and delicious Chicken Tetrazzini is a surefire crowd-pleaser. With its ease of preparation and vibrant flavors, it’s a recipe you’ll want to make again and again. Share your creations with us on social media and tag us! Enjoy!
Fuel Your Body Right: Healthy Chicken Tetrazzini
A nutritious twist on the classic chicken tetrazzini, packed with wholesome ingredients and bursting with flavor.
Ingredients
- 8 ounces whole wheat spaghetti
- 2 cups cooked, shredded chicken breast
- 1 cup low-sodium chicken broth
- 1 cup non-fat Greek yogurt
- 1 cup sliced mushrooms
- 1 cup frozen peas
- 1/2 cup grated Parmesan cheese
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Salt and pepper to taste
- 1/2 teaspoon dried thyme
Instructions
- Preheat the oven to 190u00b0C (375u00b0F).
- Cook the whole wheat spaghetti according to package instructions until al dente, then drain and set aside.
- In a large skillet, heat olive oil over medium heat and sautu00e9 the mushrooms until they are tender, about 5 minutes.
- In a large mixing bowl, combine the chicken broth, Greek yogurt, garlic powder, onion powder, thyme, salt, and pepper. Mix well until smooth.
- Add the cooked spaghetti, shredded chicken, sautu00e9ed mushrooms, and frozen peas to the bowl. Stir until everything is well combined.
- Transfer the mixture into a greased 9x13 inch baking dish. Sprinkle the top with Parmesan cheese.
- Bake in the preheated oven for 25-30 minutes, or until heated through and the top is slightly golden.
- Let it cool for a few minutes before serving.
Tips
- For extra flavor, add fresh herbs like parsley or basil before serving.
- You can substitute the chicken with turkey or a plant-based protein for a different variation.