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Chicken Tetrazzini low-fat
Chicken Tetrazzini
3 ounces penne pasta
1/2 cup chicken broth
1/4 cup diced bell pepper
1/4 cup diced onion
1 cup chopped fresh mushrooms
1 cup fresh broccoli florets
1/2 cup sliced carrots
12 ounces cooked chicken
1 cup non-fat buttermilk
2 Tbs. cornstarch
1/2 tsp.freshly ground black pepper
1/2 tsp. granulated garlic
pinch of nutmeg
1/4 cup chopped fresh parsley
1/4 cup grated parmesan cheese
1/4 cup lite sour cream
2 Tbs.fresh bread crumbs
Preheat oven to 350º. Coat a 9x9x2 baking dish with non-stick spray and set aside. Cook pasta according to pkg. directions and set aside.
Coat a large non-stick skillet with non-stick spray and add the broth. Over high heat, saute the bell pepper, and onion till tender, add the mushrooms, and saute a couple of minutes more; add the broccoli and carrots, saute two more minutes. Stir in the chicken and set aside.
In a small bowl stir together the buttermilk, cornstarch, black pepper, garlic and nutmeg. Stir into the chicken mixture. Cook stirring over medium heat until the mixture thickens slightly. Cook and stir 2 minutes.
Stir in the pasta, parsely and Parmesan cheese and the sour cream.
Transfer to the prepared baking dish. Sprinkle with the bread crumbs Coat with non-stick spray. Bake for 12-15 minutes or till bubbly.
Serves 4
Exchange= 3 meat, 1 1/2 bread/starch, 1/2 vegetable.
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