Q. Can you make this delicious chicken tetrazzini lighter and more healthful? Thank you.
– Nasus Raze, Menlo Park, Calif.
CHICKEN TETRAZZINI
Preparation time: 45 minutes
Cooking time: 45 minutes
Yield: 8 servings
6 tablespoons butter
1 pound mushrooms, sliced, about 6 cups
3 tablespoons dry white wine
2 tablespoons all-purpose flour
2 cups chicken broth, very hot
1 cup whipping cream, very hot
1/4 teaspoon each, or to taste: ground black pepper, thyme, tarragon
3 cups cooked skinless chicken, cut into bite-size pieces
1 package (12 oz.) egg noodles, cooked, drained
1. Heat oven to 375 degrees. Grease a 13-by-9-inch baking dish; set aside.
2. Melt 3 tablespoons of the butter in a large skillet over medium heat. Add the mushrooms and wine; cook and stir until soft; set aside.
3. Melt remaining 3 tablespoons butter in a medium saucepan over low heat. Add the flour and cook, stirring, for 3 minutes. Add the hot chicken broth and whipping cream; stir to combine. Simmer until smooth and thick, about 15 minutes. During the last 5 minutes of cooking, add the pepper, thyme and tarragon, taste and adjust seasonings.
4. Mix the cooked chicken, cooked noodles, mushrooms and sauce in a large bowl. Pour into the prepared baking dish and bake until lightly browned, about 20 minutes.
Nutrition information per serving:
Calories….474 Fat……………26 g Cholesterol…..153 mg
Sodium…176 mg
A. To reduce the cholesterol I used yolkless egg noodles and margarine in place of the butter. I also made my own cream sauce with skim milk and light sour cream. These changes lowered the fat content considerably, especially because I found a total of 4 teaspoons margarine (instead of 6 tablespoons butter) was plenty. The result is a delicious casserole with a wonderful flavor balance from fresh herbs, and a much better nutritional profile.
BALANCED CHICKEN TETRAZZINI
Preparation time: 45 minutes
Cooking time: 45 minutes
Yield: 8 servings
4 teaspoons corn-oil margarine
3 tablespoons dry white wine
1 pound mushrooms, sliced, about 6 cups
1 1/2 cups defatted reduced-sodium chicken broth
1 cup skim milk
6 tablespoons unbleached all-purpose flour
1 tablespoon each, fresh minced: thyme, tarragon
1/2 teaspoon salt, or to taste
1/4 teaspoon freshly ground black pepper
1/2 cup light sour cream
1/4 cup minced fresh parsley
1 package (12 oz.) yolkless egg noodles, cooked, drained
1 1/4 pounds boneless, skinless chicken breasts, poached (see note), cut into bite-size pieces, about 3 cups
3 to 4 tablespoons shredded Parmesan cheese, optional
1. Heat oven to 375 degrees. Spray a 13- by 9-inch baking dish with a non-stick vegetable coating; set aside.
2. Heat 1 teaspoon of the margarine and the wine over medium heat. Add the mushrooms and cook until soft, about 5 minutes. Strain off any excess liquid into a small bowl; reserve liquid and mushrooms separately.
3. Using a wire whisk, mix chicken broth, milk and flour in a medium saucepan until smooth. Stir in mushroom liquid and set over medium heat. Cook and stir with a wooden spoon until thickened and boiling, about 10 minutes. Stir in thyme, tarragon, salt and pepper. Taste and adjust seasonings. Remove from heat and blend in sour cream and 2 tablespoons of the parsley.
4. Combine noodles, chicken, mushrooms and sauce. Pour into prepared dish. Sprinkle with optional cheese. Bake until bubbly hot and top is starting to brown, about 20 minutes. Sprinkle with remaining 2 tablespoons parsley.
Note: To poach chicken, put chicken in a single layer in a large skillet. Add water to cover (or use a combination of water and wine). Heat to a simmer; cover and simmer 6 minutes. Remove from heat and allow to cool in the liquid if time allows.
Nutrition information per serving (without cheese):
Calories…..336 Fat……………7g Cholesterol…..52mg
Sodium….263 mg
