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Challenge: Healthy Swaps

Skinny Chicken Tetrazzini

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We all want to eat healthier in the New Year, but doing so while not giving up our favorite comfort food is a real challenge. However, eating healthier is actually just a substitution or two, rather than skipping favorites. For example, this Skinny Chicken Tetrazzini recipe uses cauliflower instead of cream for the sauce, resulting in a waist-friendly (and just as delicious!) tetrazzini.


Skinny Chicken Tetrazzini

2 pounds cauliflower, leaves removed and cut into pieces (~ 5cups florets)

6 ounces evaporated milk

4 ounces cream cheese

1 teaspoon onion powder

¾ teaspoon garlic powder

½ teaspoon salt

¼ teaspoon ground thyme

2 tablespoons butter

1 pound mushrooms, sliced

12 ounces fettuccini

3 cups precooked shredded chicken (~3/4 lb)

½ pound frozen peas

4 ounces jarred pimentos, drained

½ cup shredded Parmesan

¼ cup Italian bread crumbs

Place the cauliflower in a large pot and cover with water. Boil over medium heat until florets are soft, about 15 minutes. Drain and add the cooked cauliflower to a food processor. Process until finely chopped, then add the evaporated milk and cream cheese and process until smooth. Stir in the onion powder, garlic powder, salt, and ground thyme; set aside.

Heat the butter in a large sauté pan and add the sliced mushrooms. Sauté until golden brown.

While the mushrooms are cooking, cook the fettuccini according to the package directions, drain and add to a large bowl.

Preheat oven to 375F and spray a 13 inch x 9 inch casserole pan with non-stick cooking spray.

Add the cooked mushrooms, chicken, peas, and pimentos to the fettuccini and stir to mix. Pour the cauliflower sauce over the pasta mixture, stir to coat and then pour into the casserole pan. Evenly sprinkle the top of the pasta with the Parmesan and bread crumbs, then place in the oven. Cook in the oven for 40 minutes, or until heated throughout and the cheese begins to brown.

Remove from the oven and serve.

The original recipe can be found on my blog, Experimental Epicurean.

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