Turkey Tetrazzini
Prepared the original way, this dish has the potential to be astoundingly high in calories and fat. This diabetic-friendly version is healthier but tastes just as terrific. Serve it with a side salad tossed with reduced-calorie Italian dressing.
Prep Time:
30 mins
Total Time:
40 mins
Servings:
Makes 6 (about 1-cup) servings.
Ingredients
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4 ounces dried whole wheat spaghetti
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2 cups sliced fresh cremini, stemmed shiitake, or button mushrooms
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3/4 cup chopped red and/or green sweet pepper
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1/2 cup cold water
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3 tablespoons all-purpose flour
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1 12-ounce can evaporated fat-free milk
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1/2 teaspoon instant chicken bouillon granules
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1/8 teaspoon salt
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1/8 teaspoon ground black pepper
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Dash ground nutmeg
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1 cup chopped cooked turkey breast or chicken breast (5 ounces)
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1/4 cup finely shredded Parmesan cheese (1 ounce)
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2 tablespoons snipped fresh parsley
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Nonstick cooking spray
Directions
1.
Preheat oven to 400 degrees F. Cook the spaghetti according to package directions, except omit the cooking oil and only lightly salt the water. Drain well.
2.
Meanwhile, in a covered large saucepan, cook the mushrooms and sweet pepper in a small amount of boiling water for 3 to 6 minutes or until the vegetables are tender. Drain well; return to saucepan.
3.
In a screw-top jar, combine the 1/2 cup cold water and the flour; cover and shake until well mixed. Stir flour mixture into the vegetable mixture in saucepan. Stir in evaporated milk, bouillon granules, salt, black pepper, and nutmeg. Cook and stir until thickened and bubbly. Stir in the cooked spaghetti, turkey, Parmesan cheese, and parsley.
4.
Lightly coat a 2-quart square baking dish with nonstick cooking spray. Spoon spaghetti mixture into dish. Bake, covered, for 10 to 15 minutes or until heated through. Makes 6 (about 1-cup) servings.
Nutrition information
Calories 202, Total Fat 2 g, Saturated Fat 1 g, Cholesterol 24 mg, Sodium 253 mg, Carbohydrate 32 g, Fiber 2 g, Protein 17 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 0%, Iron 0%. Exchanges: Vegetable .5, Starch 1.5, Milk .5.
Percent Daily Values are based on a 2,000 calorie diet
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