Chicken Tetrazzini

Did you guys make resolutions? I generally don’t make any but I made a whole slew of them this year. The big one, which is proving to be the most problematic already on day 3 of 2012, is to cut way back on sugar and hopefully whip my sweet tooth into shape. Today was my first day of really giving it the old college try since it was my first day back in my regular routine, and I’ve got to say it was harder than I thought. Sugar is my kryptonite, and I have some seriously wicked cravings to overcome!
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In the spirit of starting the year off right, here’s a recipe that’ll make it a little easier to get off on the right foot. Chicken tetrazzini (not just of “Maury” fame) is a creamy pasta dish that is generally made with a base of condensed cream of mushroom soup, or copious amounts of heavy cream. Not exactly resolution-worthy, am I right? This version, from Clean Eating Magazine, uses a pureed vegetable base plus a bit of light sour cream for the sauce. It’s light and lemony and delicious at just 250 calories per serving. Impressive!

Your cast of characters includes: mushrooms, onions, light sour cream, lemon juice and zest, carrots, broccoli, Parmigiano-Reggiano cheese, parsley…

…chicken, peas, chicken broth, whole wheat short pasta (I used rotini), plus salt, olive oil, and tarragon (you can use fresh or dried tarragon; I didn’t have any so I used a mix of marjoram, oregano, and thyme).

First, heat your oil in a large skillet or Dutch oven. Add onions, mushrooms, and carrots and cook for 1 minute, stirring.

Add salt and continue to stir and cook for another 4 minutes.

Add broth and bring to a boil, then reduce to a simmer and cook for about 5 minutes.

It’ll look a little something like this.

Set aside a quarter of your broth mixture and half of your vegetable mixture.

I got to use my new immersion blender that I got for Christmas! That thing is awesome. Either puree the remaining broth/veggie mixture with an immersion blender or transfer to a blender and do it that way. You may have to work in batches. Into your puree, add your sour cream, lemon juice and zest, parsley, and tarragon.
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Add the remaining broth and vegetable mixture back into the skillet and toss with your pasta, chicken, peas, and broccoli.

Pour into a prepared casserole dish and top with remaining cheese. Blurry picture, sorry.

Bake for 20 to 25 minutes at 400º until bubbly and delicious.

Garnish with a little extra parsley or some more cheese. Yum!

Light and creamy with a bright, lemony zing. You can definitely make this vegetarian; use veggie broth instead of chicken and leave out the chicken (or use extra mushrooms!).

This is one of my favorite meals I’ve made in a while. Definitely a great way to start off the year. Hope you enjoy!
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Chicken Tetrazzini
Lightly adapted from Clean Eating Magazine
Serves 6
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• Olive oil cooking spray
• 1/2 lb whole-wheat or farro short pasta (rigatoni, penne, sedani; 8 oz)
• 1 tbsp olive oil
• 6 oz cremini mushrooms, thinly sliced (about 2 cups)
• 1/4 cup finely diced sweet onion
• 1 medium carrot, peeled, halved length-wise and thinly sliced (about 1/2 cup)
• 1/2 tsp sea salt
• 2 cups low-fat, low-sodium chicken broth
• 1/3 cup low-fat sour cream
• 3 tbsp finely chopped fresh parsley
• 1 oz Parmigiano-Reggiano cheese, finely grated (about 1/3 cup), divided
• 2 tsp finely chopped fresh tarragon (or 1/4 teaspoon each of marjoram, thyme, and oregano)
• 1/2 tsp finely grated lemon zest
• 1 tbsp fresh lemon juice
• 5 oz roasted chicken breast, torn into bite-size pieces (about 1 cup)
• 3/4 cup frozen peas, thawed
• 1 cup broccoli, steamed
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1. Preheat oven to 400°F. Lightly mist an 9×13″ casserole dish with cooking spray; set aside.
2. Cook pasta to al dente according to package directions, drain, rinse under cold running water and drain again; set aside.
3. Meanwhile, heat oil in a large nonstick skillet or Dutch oven over high heat. Add mushrooms, onion and carrot and cook, stirring, for 1 minute. Add salt and continue to cook, stirring, until mushrooms are golden brown and carrot has softened, about 4 minutes. Add broth, bring to a boil, reduce heat to medium and simmer gently until carrot is tender, about 5 minutes. Transfer three-quarters of broth and half of vegetable mixture to a blender and purée until smooth. (NOTE: Be sure to cover lid of blender with a kitchen towel and hold it securely while blending to avoid any hot mixture or steam from escaping.) Add sour cream, parsley, half of Parmigiano-Reggiano, tarragon, lemon zest and juice and pulse blender until mixed. Return puréed mixture to skillet and toss with pasta, chicken, broccoli and peas. Transfer mixture to prepared casserole dish, and sprinkle remaining half of Parmigiano-Reggiano over top. Bake until sauce is bubbling and top is golden brown, about 20 to 25 minutes.

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Nutrition Facts
Per 1 1/2-cup serving
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Calories 250
Fat 5.1g
Cholesterol 27mg
Sodium 230mg
Carbohydrate 36g
Fiber 5g
Sugars 3.8g
Protein 15.6g