Low-Carb Chicken Tetrazzini
A rich, cheesy chicken tetrazzini without all the carbs! This dish uses tofu shirataki noodles instead of pasta, and its the perfect gluten-free weeknight meal! Serves 4 generous portions or 6 side portions.
A rich, cheesy chicken tetrazzini without all the carbs! This dish uses tofu shirataki noodles instead of pasta, and its the perfect gluten-free weeknight meal! Serves 4 generous portions or 6 side portions.
- salt and pepper to taste
- 2 cloves garlic minced
- 1 large red pepper diced
- 2 tsp fresh thyme
- 8 oz. (225g) cooked chicken breasts shredded
- two 8 oz. packages of house foods tofu shirataki
- 1 1/2 tbs olive oil
- 1 small red onion finely diced
- 3 cups chopped kale (about 3 large handfuls)
- 1 cup (240ml) low-fat milk (i used 2% milk)
- 1/2 cup (120ml) water
- 1/4 cup (60ml) dry white wine (optional)**
- 3 tbs gluten-free flour blend (or all-purpose flour)
- 1 1/3 cups (4 oz.) cheese (i used part-skim mozzarella and m
- 3 tbs slivered almonds for topping (optional)
- chopped parsley for garnish (optional)
- Carbohydrate 38.3813 g
- Cholesterol 0 mg
- Fat 0.82024 g
- Fiber 6.74499975514412 g
- Protein 4.95208 g
- Saturated Fat 0.056916 g
- Serving Size 1 1 recipe (506g)
- Sodium 108.492572916667 mg
- Sugar 31.6363002448559 g
- Trans Fat 0.6127 g
- Calories 172 calories
Step-by-step
- Preheat oven to 400 degrees F (205 degrees C). Grease a 2-quart baking dish with oil or cooking spray. Set aside.
- Drain the liquid in the tofu shirataki packages and rinse noodles under cool water. Drain and try your best to squeeze out excess water. Place the noodles in a bowl. Using kitchen shears, cut the noodles about 5 or 6 times so that they're smaller pieces. You can also chop the noodles on a chopping board, but I find using kitchen shears is easier.
- In a large sauté pan, heat 1 1/2 tablespoons of olive oil over medium-high heat. When the pan is hot, add onions and cook them for about 2 minutes, or until the onions start to turn translucent. Add the garlic and cook for about 30 seconds. Add in red peppers, kale, and a generous pinch of salt. Sauté until the kale begins to wilt. Turn off the heat, and stir in the chicken and tofu shirataki. Set aside.
- In a medium saucepan, heat the milk over medium heat. Stir milk occasionally to keep it from burning.
- When the milk starts to boil, whisk in the flour and try to break up the clumps. Reduce heat to a medium-low. The milk should start to thicken. Add in water and wine (if using), and whisk together. If you're not using wine, just add more water. Let mixture simmer and stir constantly. You want it to reach the consistency of a thick chowder. Turn off the heat. Stir in 1 cup of cheese, fresh thyme, a generous pinch of salt, and pepper. The creamy sauce should be quite thick by now.
- Pour the creamy mixture into the sauté pan with the vegetables, chicken, and shirataki. Stir until well incorporated. Pour everything into prepared baking dish. Top with remaining 1/3 cup of cheese and almonds.
- Bake for 20 to 25 minutes, or until the casserole starts to brown, and the cheese is bubbling. You can also stick the casserole in the broiler for 3 to 4 minutes to get extra browning on the top.
- Let cool for 5 minutes before serving. Sprinkle chopped parsley for garnish. If you still want more cheese, feel free to grate some parmesan on top.
- Refrigerate leftovers in an airtight container for a few days.
Golden, bubbling mozzarella encases a thick layer of shredded chicken, tender kale, and translucent noodles that smell faintly of fresh thyme and sweet red pepper. Achieving this texture requires confronting the single greatest obstacle in shirataki noodle cookery: excess moisture. Tofu shirataki noodles are composed primarily of water held within an indigestible dietary fiber called glucomannan. If added directly to a hot pan without preparation, that trapped water releases during baking, turning a rich dairy sauce into a watery broth.
Overcoming this moisture barrier demands a rigorous two-step drying protocol. After rinsing the noodles thoroughly in cool water, drain them completely and squeeze the mass aggressively with clean hands or a kitchen towel. Next, cutting the strands down to roughly two inches using kitchen shears prevents long, stringy tangles and exposes more surface area, allowing residual heat from the sauté pan to evaporate lingering droplets before the casserole enters the oven. When building the cream sauce, whisking flour directly into simmering 2% milk creates a starch-thickened base without requiring a traditional butter-and-fat roux, keeping the dish lighter while maintaining enough body to bind the shredded chicken and diced vegetables together at 400 degrees Fahrenheit.
Bake the casserole in a 2-quart baking dish for 20 to 25 minutes until the edges display active bubbling and deep browning. Alternatively, finishing the dish under the broiler for 3 to 4 minutes accelerates Maillard browning on the mozzarella and slivered almond topping. Allow the finished casserole to rest for 5 minutes off the heat so the internal starches can set fully before portioning. Store any remaining portions in an airtight container in the refrigerator for up to three days, reheating gently to prevent the dairy emulsion from breaking.
