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Ингредиенты
- 1 lb skinless boneless chicken breast halves
- 1 1/2 c. water approximate
- 2 lrg garlic cloves chopped
- 1 x bay leaf
- 1/3 c. all-purpose flour
- 2 Tbsp. cornstarch
- 2 c. 1% low-fat lowfat milk
- 1 Tbsp. fresh tarragon Or possibly 1-tsp dry tarragon
- 1 tsp salt or possibly less
- 1/8 tsp grnd nutmeg or possibly to taste
- 1/4 c. dry white wine
- 10 ounce frzn spinach thawed and squeezed dry
- 8 ounce spinach pasta, fresh
- 8 ounce mushrooms sliced
- 1 1/2 tsp extra virgin olive oil Or possibly extra virgin olive oil spray
- 3/4 c. fresh breadcrumbs coarsely grnd from French bread
- 1/4 c. Parmesan cheese freshly grated
Инструкции
- COOK CHICKEN: Combine chicken, 1 c. water, garlic and bay leaf in large saucepan. Cover and simmer just till chicken is cooked through, turning once, about 15 minutes. Transfer chicken to plate; cold. Shred chicken. Pour cooking liquid into measuring ing c., adding more water to measure 1 c. if necessary. Reserve cooking liquid.
- WHITE SAUCE: Whisk flour and cornstarch in heavy large saucepan. Add in 1 c. lowfat milk; whisk till smooth. Stir in 1 c. lowfat milk, tarragon, salt, nutmeg and reserved 1 c. chicken cooking liquid. Stir over medium heat till mix thickens and boils, about 5 min. Add in wine; stir till mix is very thick about 2 min longer. Remove from heat. Stir in shredded chicken and spinach.
- (Can be made 1 day ahead to this point. Cover and chill. Rewarm over medium-low heat, stirring frequently before continuing.)
- Preheat oven to 400F. Spray an 11x7x2 inch glass baking dish.
- PASTA: Cook fettuccine it large pot of boiling salted water unto just tender but still hard to bite. Drain. Return to pot. Add in mushrooms and chicken mix ture; toss. Season with salt and pepper. Transfer to prepared baking dish.
- CRUMB TOPPING: Heat oil in small nonstick skillet over medium-high heat.
- Add in breadcrumbs; stir 1 minute. Sprinkle over casserole. Bake till casserole bubbles and breadcrumb are golden brown, about 20 min. Let stand 10 min. Sprinkle with Parmesan.
- PAT'S VARIATION: Low-fat lowfat milk is the base for the cream sauce; the dish resembles fettucine alfredo. We had leftover chicken from another meal which totaled about 2 ounces per serving. White sauce would not thicken without some oil so 1 tsp. whipped butter was added to the liquids. We used a combination of flour ("Dry" roux) and cornstarch and a healthy pinch of salt. Chardonay, fresh tarragon and a more generous helping of nutmeg completed the sauce. We used a combination of short curly "egg" noodles and linguini. The assembly was as stated above with one exception. Instead of spinach, we used 2 collard leaves per serving: trimmed, stripped and julienned; sauted briefly (to a bright green) in nonstick pan sprayed with butter flavored corn oil. The crumbs, too were sauted in spray instead of oil. Baked at 400F for about 22 min. Served with freshly grated Parmesan. One-quarter acorn squash and cranberry conserve completed the meal. A little dry but very tasty, especially with the extra pinches of
- (1998:Feb p.66). Quintessential home cooking, casseroles can be heavy on flavor but light on fat and calories. Also available: Lighter Than Mom's Tuna-Noodle Casserole and the Mixed-Mushroom Lasagna with Parmesan Sauce, both updated versions of time-honored dishes.
- NOTES : COOK CHICKEN: Combine chicken, 1 c. water, garlic and bay leaf in large saucepan. Cover and simmer just till chicken is cooked through, turning once, about 15 minutes. Transfer chicken to plate; cold. Shred chicken. Pour cooking liquid into measuring ing c., adding more water to measure 1 c. if necessary. Reserve cooking liquid.
- HITE SAUCE: Whisk flour and cornstarch in heavy large saucepan.
- Add in 1 c. lowfat milk; whisk till smooth. Stir in 1 c. lowfat milk, tarragon, salt, nutmeg and reserved 1 c. chicken cooking liquid. Stir over medium heat till mix thickens and boils, about 5 min. Add in wine; stir till mix is very thick about 2 min longer.
- Remove from heat. Stir in shredded chicken and spinach.
- (Can be made 1 day ahead to this point. Cover and chill. Rewarm over medium-low heat, stirring frequently before continuing.)
- Preheat oven to 400F. Spray an 11x7x2 inch glass baking dish.
- PASTA: Cook fettuccine it large pot of boiling salted water unto just tender but still fir
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 254g | |
| Recipe makes 6 servings | |
| Calories 238 | |
| Calories from Fat 44 | 18% |
| Total Fat 4.99g | 6% |
| Saturated Fat 1.79g | 7% |
| Trans Fat 0.02g | |
| Cholesterol 36mg | 12% |
| Sodium 656mg | 27% |
| Potassium 589mg | 17% |
| Total Carbs 25.81g | 7% |
| Dietary Fiber 2.8g | 9% |
| Sugars 6.13g | 4% |
| Protein 21.19g | 34% |
