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Add a photoThis recipe is from Clean Eating Magazine. It is a nice clean low fat, low sodium version of tetrazzini. I made it without mushrooms because I don't like them and used vegetable broth instead because that's what I had in the house. I also didn't use fresh thyme or whole peppercorns(used dry thyme & grinded pepper) and it was still very tasty. Using already cooked turkey breast made it even easier.
Ингредиенты
- 2c. skim milk
- 1c. low sodium chicken broth
- 2 sprigs fresh thyme
- ¼ tsp whole peppercorns
- 1bay leaf
- 1slice yellow onion
- 12oz. whole wheat pasta
- Olive Oil cooking spray
- 1 lb. boneless skinless turkey breast, cubed
- 1 large carrot, peeled and diced
- 1 medium yellow onion, diced
- 1 ½ c. frozen peas, thawed
- 1 package sliced fresh mushrooms
- 2 tbsp. fresh thyme, minced
- 1 tsp. olive oil
- 3 tbsp. whole wheat flour
- 2 tbsp. low fat Parmesan Cheese, shredded
- ½ tsp paprika
- Fresh ground black pepper
- ¼ c. whole wheat bread crumbs
Инструкции
- In a medium size stockpot, add milk, broth, thyme, peppercorns, bay leaf and slice of onion. Bring to a boil over medium high heat. Turn heat off, cover and let sit for 15 minutes. Strain and set milk-stock mixture aside.
- Cook pasta according to package directions. Strain and set aside.
- Preheat oven to 375 degrees. Heat a large cast iron or nonstick pan over medium high heat for 1 minute. Mist with cooking spray. Saute turkey until no longer pink, about 5 minutes. Add carrot and diced onion, and saute until onion is translucent, about 5 minutes. Add peas and mushrooms, and saute for 2 more minutes. Add minced thyme and remove from heat.
- Heat a medium size stockpot over medium high heat. Add and stir together oil and flour to create a thick paste. Whsk in milk-stock mixture, adding a ¼ c. at a time so it thickens slowly. Stir in turkey-vegetable mixture. Remove from heat and toss with cooked pasta and parmesan. Season with paprika and pepper.
- Pour pasta mixture into an 8-cup casserole dish. Top with bread crumbs and bake for 30-minutes or until bread crumbs are lightly browned.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 324g | |
| Recipe makes 6 servings | |
| Calories 438 | |
| Calories from Fat 69 | 16% |
| Total Fat 7.76g | 10% |
| Saturated Fat 2.09g | 8% |
| Trans Fat 0.0g | |
| Cholesterol 47mg | 16% |
| Sodium 193mg | 8% |
| Potassium 639mg | 18% |
| Total Carbs 61.24g | 16% |
| Dietary Fiber 5.0g | 17% |
| Sugars 9.07g | 6% |
| Protein 29.88g | 48% |
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