Freshen up your fowl!

Written by Mary Dinehart-Perry   

With the hustle and bustle of the holiday season — not to mention all the tasty temptations around — we often put ourselves on the back burner. But you can still enjoy comfort foods and seasonal treats in moderation without sabotaging the hard work you put into your health. Here’s an easy recipe that can help out. It works great if you have leftover chicken or turkey on hand, or if you’re just in the mood for comfort food without the guilt! The portion is a good size, so you can feel indulgent. It’s also a great source of protein and not too high in carbohydrates. It’s easy to make after a long day of shopping or working or cleaning or decorating or… You get the idea. Enjoy — you deserve it!

Chicken/Turkey Tetrazzini

Serves: 8

Total time: About 50 minutes


Ingredients:

• 7 ounces of whole wheat pasta (we like Barilla Plus Angel Hair)
• 2 cups broth (chicken or vegetable)
• 12 ounces mushrooms, sliced thin
• 3 tablespoons of light butter/margarine (we like Smart Balance)
• 2 tablespoons all-purpose flour
• 1 cup 1% milk
• Salt and pepper to taste
• 2 cups or 8 ounces of cooked leftover chicken or turkey, cut into pieces (if you don’t have leftovers, grill, sauté, or bake fresh poultry)

Cooking instructions:

1. Preheat oven to 350ºF.
2. In a pot of boiling water add pasta cooking 10-12 minutes until al dente. Drain well.
3. Heat broth over medium heat until it reaches a simmer
4. While broth is heating, sauté mushrooms in 1 tablespoon butter over moderately low heat, stirring until softened.
5. In a separate saucepan, melt the remaining butter over moderately low heat, add the flour, and cook the roux, stirring 1-2 minutes. Whisk in the broth and milk and bring to a boil. Continue to whisk and simmer 3 to 5 minutes. Season with salt and pepper to taste.
6. Stir half the sauce and all the spaghetti into the mushrooms. Transfer mixture to a lightly buttered 9 x 13 baking dish, making a well in the center.
7. Add the chicken or turkey to the remaining sauce and combine. Add it to the center of the spaghetti mixture.
8. Bake for 25 to 30 minutes, or until golden.

Nutrition content:
Per serving: 170 calories, 3 grams fat, 1.5 saturated fat, 2 g fiber, 15 g protein, 25 mg cholesterol, 22 g carbohydrate, 370 mg sodium, 4% daily need vitamin A, 6% daily need calcium, 6% daily need iron.