Easy Chicken Tetrazzini Your Way!
Recipe by Jenn Ryan
This recipe stuck out to me because of all the veggies I could add and the ease of making it high in protein. I’m not huge on creamy sauces, so this was the perfect amount to add texture, bringing the dish together, although not taking away from the flavors of all the veggies.
This recipe gives you plenty of chances to make it your own style by choosing the types of ‘noodles’, flour (mine is a gluten free variety), veggies, and chicken (breast or thigh, rotisserie).
I’ve given the macronutrients for the specific items I used to help you determine if you want to follow suit or make some adjustments.
Chicken Tetrazzini Recipe
4 oz chickpea or lentil spaghetti noodles (I use Banza chickpea)
500 grams spaghetti squash (small squash)
1⁄4 cup (28 grams) Cassava flour (any flour will work)
4 slices bacon
1 cup frozen peas
1 medium green pepper, chopped
1 cup sliced mushrooms
1 small onion, chopped
Salt and pepper to taste
1 1⁄4 cups chicken broth
2 oz diced pimentos
6 grams ghee (clarified butter)
8 ounces shredded chicken (I used my own Crockpot shredded chicken but rotisserie chicken would be an easy option too)
**Note, items 1-3 can be done simultaneously
1. Cook noodles as directed on label until al dente. Drain and set aside.
2. Cut spaghetti squash in half lengthwise, remove seeds. You can have this baked up
ahead of time or place in the microwave for 8-10 minutes. If using microwavable option, place in a microwave safe dish with a small amount of water.
3. Cook bacon on a skillet until crispy. Drain on paper towels and empty drippings, leaving a small amount in the skillet.
4. Preheat the oven to 375 degrees.
5. Add mushrooms, green peppers, and onions to the skillet and cook on medium heat for 5-6 minutes until soft. Then set aside.
6. Place ghee in skillet and add cassava flour, salt, and pepper slowly, mixing as you add.
7. Add chicken broth and whisk together. Bring to a boil, stirring occasionally for 3-5 minutes. The mixture should begin to thicken.
8. Now add shredded chicken, frozen peas, pimentos, and mushroom/onion/pepper mixture and stir well.
9. Spray casserole dish with non-stick cooking spray. Place both spaghetti noodles and spaghetti squash in the bottom of the dish.
10. Pour skillet mixture on top of noodles. Top with crumbled bacon. Option to add parmesan cheese as well.
11. Bake for 25-30 minutes. Let sit for 10 minutes before serving.
**To increase protein content of the dish: add more chicken.
**To decrease carbohydrate content of the dish: use only spaghetti squash as ‘noodles’.
Macronutrients for the entire meal as made above: Protein = 136 grams; Carbs = 141 grams; Fats = 36 grams. If dividing into 4 servings, then macronutrients per serving: Protein = 34 grams; Carbs = 35 grams; Fats = 9 grams.
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