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 theyre 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 youre 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.
My Low-Carb Chicken Tetrazzini Adventure
As a busy professional woman, finding time to cook healthy and delicious meals can be a real challenge. I’m constantly juggling work deadlines, client meetings, and social events, leaving little time for elaborate meal preparation. That's why I'm always on the lookout for quick, easy, and satisfying recipes that fit into my busy schedule. This Low-Carb Chicken Tetrazzini is a perfect example – it's both healthy and incredibly flavorful, and it’s ready in under an hour!
The beauty of this recipe lies in its simplicity. Forget the hours spent wrestling with traditional pasta dishes; this version uses tofu shirataki noodles, a fantastic low-carb alternative that holds its shape beautifully. These noodles have an almost magical ability to soak up the rich, creamy sauce without becoming mushy, creating a truly delightful textural contrast. The creamy sauce itself is heavenly! The blend of cheese, herbs, and a touch of white wine (optional, of course!) creates a flavor explosion that's both comforting and sophisticated. The addition of sautéed vegetables adds a burst of freshness and nutrition. I love how this dish allows for customization. I often adapt it to whatever vegetables I have on hand, sometimes adding zucchini, spinach, or mushrooms for an extra layer of flavor and texture.
I particularly appreciate how versatile this dish is. It's equally at home as a satisfying weeknight dinner, a sophisticated meal for entertaining guests, or even a satisfying lunch for meal prepping. The leftovers are just as delicious the next day, making it perfect for busy lifestyles. I often double the recipe and enjoy the leftovers for lunch throughout the week. The ease of preparation and the delightful flavors make this recipe a true winner in my book. It’s the kind of dish that allows me to enjoy a healthy and delicious meal without sacrificing my precious time. I’ve discovered that incorporating such efficient and flavorful recipes into my weekly meal plan helps maintain balance between my work and personal life.
Beyond the practicality, this dish has become a symbol of self-care for me. In the midst of a busy week, taking the time to prepare a healthy and satisfying meal feels like a small act of self-love. It's a reminder to prioritize my wellbeing, even when time seems to be in short supply. The process of cooking, even a simple dish like this, offers a mindful break from the demands of work and everyday life. The aroma of the baking casserole is a comforting reminder of the simple joys in life.
This isn't just a recipe; it's a culinary hug. It’s a way to nourish my body and soul simultaneously. And isn’t that what good food is really all about? So, whether you're a busy professional like me, a stay-at-home mom with limited time, or simply someone who appreciates a quick and delicious meal, I encourage you to try this Low-Carb Chicken Tetrazzini. I have a feeling it will quickly become a staple in your kitchen, just as it has in mine.
Tips and Variations:
- Feel free to experiment with different types of cheese. A blend of cheddar and Gruyere would be delicious.
- Add some cooked sausage or bacon for extra protein and flavor.
- Use different vegetables based on your preferences and what you have on hand.
- For a spicier kick, add a pinch of red pepper flakes.
- Serve with a side salad for a complete and balanced meal.
I hope you enjoy this recipe as much as I do! Let me know in the comments how it turned out for you.
