[blindweightwatcher] Whole Grain Chicken Tetrazzini

From: "Jan Bailey" <jb021951@xxxxxxxxxxx>
To: <blindweightwatcher@xxxxxxxxxxxxx>
Date: Fri, 27 Feb 2009 21:10:29 -0600
Whole Grain Chicken Tetrazzini

1/2 pound whole wheat or whole grain blend linguine, broken in half
(about 4 cups cooked)

1 tablespoon olive oil

1/2 pound sliced mushrooms (white or crimini)

1/4 cup unbleached flour

1 1/2 cups fat-free half and half or lowfat milk, divided use

3/4 cup reduced sodium chicken broth

6 tablespoons dry white wine

3/4 cup shredded Parmesan cheese

1/2 teaspoon dried thyme leaves

Black pepper to taste

2 cups shredded roasted or grilled chicken breast (skinless); a
rotisserie chicken can be used

1 cup frozen petite peas

Preheat oven to 400-degrees. Coat a shallow 2-quart baking dish with
canola cooking spray.

In large, nonstick saucepan, bring salted water to boil and add the
noodles. Follow directions on package for al dente noodles. Once the
noodles are lightly cooked, drain them and return the noodles to the
large saucepan and set aside.

Meanwhile, begin heating olive oil over medium-high heat in medium,
nonstick saucepan and add sliced mushrooms. Cook, stirring often,
until mushrooms are nicely browned (about 6 minutes). Spoon the
mushrooms into the large saucepan with the noodles.

To make white sauce, in same medium saucepan, whisk flour together
with 1/2 cup of the fat-free half and half or lowfat milk to make a
paste. Slowly whisk in the remaining milk. Start bringing this
mixture to a boil over medium heat. Slowly whisk in broth and wine
while mixture comes to a boil. Reduce heat to simmer and stir in the
Parmesan cheese and thyme. Add pepper to taste (about 1/2 teaspoon).

Pour the white sauce over the noodle and mushroom mixture and stir in
the chicken and peas. Spoon mixture into prepared baking dish and
bake uncovered until browned and bubbling (about 30 minutes).

Makes 5 servings.

* Per serving: 418 calories, 34 g protein, 47 g carbohydrate, 9.5 g
fat, 3.8 g saturated fat, 4.1 g monounsaturated fat, 1.2 g
polyunsaturated fat, 60 mg cholesterol, 6 g fiber, 498 mg sodium.
Calories from fat: 20 percent. Omega-3 fatty acids = .2 g, Omega-6
fatty acids = 1 g. Weight Watchers POINTS = 8 (Original recipe
contained 535 calories, 19 g fat, 11 g saturated fat, and 90 mg
cholesterol per serving.)

To freeze casserole: Cool to room temperature and cover dish tightly
with foil, freeze. Thaw casserole in the refrigerator for several
hours. Bake, covered, for 30 minutes then remove cover or foil and
bake to brown the top (about 20 minutes more.)

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[blindweightwatcher] Whole Grain Chicken Tetrazzini

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