Key Takeaway: Start by cooking your whole grain spaghetti, sautéing onions, mushrooms, and garlic, and mixing in chopped turkey with a light sauce made from low-sodium chicken broth, skim milk, and whole wheat flour. 👩🍳 Pop it all in a baking dish, sprinkle with low-fat cheese, and bake until golden – there you have it, your guilt-free turkey tetrazzini! 🎉
Did you know that turkey tetrazzini was named after Luisa Tetrazzini, a famous Italian opera singer who lived in the early 20th century? 😮 She was known for her powerful voice and her love of food. Some say that she requested this dish from a chef in San Francisco, where she performed many times. 🎤
Turkey tetrazzini is a creamy pasta dish with turkey, mushrooms, cheese and peas. It’s usually baked in the oven until golden and bubbly. 🥧 Sounds yummy, right? But it can also be high in calories, fat and carbs, which is not good for your weight loss goals. 😕
Don’t worry, I have a solution for you! 😊 You can make a low calorie version of this dish by using some simple swaps and tricks. Here’s what you need: 👇
- 2 cups of cooked turkey breast, chopped 🦃
- 8 ounces of whole grain spaghetti 🍝
- 1 cup of sliced mushrooms 🍄
- 1 small onion, diced 🧅
- 2 cloves garlic, minced 🧄
- 2 cups of low-sodium chicken broth 🥣
- 1 cup of skim milk 🥛
- 2 tablespoons of whole wheat flour 🌾
- 1/2 cup of Parmesan cheese, grated 🧀
- Salt and pepper to taste 🧂
- A little bit of olive oil for sautéing
Let’s dive into the making process, shall we? 👇
- Kick things off by preheating your oven to 350°F (175°C). A warm oven is key, just like a warm welcome at a party. 🥳
- Cook the spaghetti according to the package instructions. Remember, we’re going for whole grain here – your waistline will thank you!
- While the spaghetti is bubbling away, heat a splash of olive oil in a large skillet over medium heat. Toss in your onions, mushrooms, and garlic. Cook ’em until they’re nice and tender, like a warm hug for your taste buds. 😋
- Next up, let’s make a little magic with our chicken broth 🐔 and 🥛 milk. In a bowl, whisk together the broth, milk, and flour until it’s smooth. Then, add this to your skillet, stirring continuously. You’ll start to see it thicken – that’s the good stuff!
- Now, let’s bring everyone to the party! Add the cooked turkey, cooked spaghetti, and about half of your Parmesan cheese 🧀 into the skillet. Give it a good mix, making sure everything’s well-coated. Season with a pinch of salt and pepper – or more, if you like to live on the spicy side! 🌶️
- Once everything’s mixed, transfer it all to a baking dish. Sprinkle the rest of your Parmesan 🧀 on top. Now, into the oven it goes for about 25 minutes. You want to see it bubbling and the cheese golden brown.
And voila! 🎉 You’ve got a piping hot dish of low-calorie Turkey Tetrazzini ready to be devoured. It’s hearty, it’s tasty, and best of all, it’s guilt-free. Your taste buds won’t believe it’s low-cal, but trust me, it is. 😋
This recipe makes 6 servings, each with about 300 calories, 7 g of fat, 35 g of carbs and 25 g of protein. That’s much better than the traditional version, which can have up to 600 calories, 30 g of fat, 50 g of carbs and 30 g of protein per serving. 😱
Alrighty, that’s it for today’s kitchen adventure. 👨🍳 I hope you love this recipe as much as I do. Let’s make healthy eating a delicious journey, not a boring chore, right? 🌟
As a weight loss coach, 👨💼 I always encourage my clients to find ways to make their favorite dishes healthier and lighter. 😋 You don’t have to give up the foods you love, you just have to make some smart choices and adjustments. Trust me, your body and your taste buds will thank you. 😊
Now, here’s a little challenge for you. 👉 How about you whip up this delicious dish and let me know how it turned out? And if you tweaked the recipe to suit your taste buds, I’d love to hear about it! Remember, there’s no fun in cooking without a little bit of experimentation, right? 👩🍳
