Low-Carb Chicken Tetrazzini

Today’s chicken tetrazzini recipe is sponsored by House Foods!

Low Carb Chicken Tetrazzini - this gluten-free cheesy wonder uses tofu shirataki noodles instead of pasta! | healthynibblesandbits.com

One of my odd jobs during college was working as a cashier for the food court at our student union. I think I got paid a whopping $6.75/hour, which wasn’t a lot, but it helped fund weekend greasy Mexican/Chinese food dinners with friends. Being a cashier came with a bunch of perks:

I flexed my mental math muscles every day;
I drank all the coffee I wanted for free (which is the equivalent of living in heaven for college students); and
I got discounted food from the food court. It was sweet.

One of my favorite things to eat was the chicken tetrazzini. Carbs, cheese, meat all in one dish—how can you say “no” to that? It was definitely one of my guilty pleasures though. I never dared to make chicken tetrazzini at home because I knew how much calories into that dish! Until now . . .
I created a lighter version of the dish by substituting pasta with tofu shirataki noodles. You may recall that I made a Vietnamese Tofu Shirataki Salad with Chicken several months ago, and I want to show you how you can use it to lighten up your casseroles, too! Each serving of tofu shirataki is 10 calories and 3 grams of carbs, which means we can go to town with the cheese in this chicken tetrazzini without the guilt! I've made three batches of this dish in the last week, and the hubs and I clean it out every single time!  Low Carb Chicken Tetrazzini - this gluten-free cheesy wonder uses tofu shirataki noodles instead of pasta! | healthynibblesandbits.com

I created a lighter version of the dish by substituting pasta with tofu shirataki noodles. You may recall that I made a Vietnamese Tofu Shirataki Salad with Chicken several months ago, and I want to show you how you can use it to lighten up your casseroles, too! Each serving of tofu shirataki is 10 calories and 3 grams of carbs, which means we can go to town with the cheese in this chicken tetrazzini without the guilt!

I’ve made three batches of this dish in the last week, and the hubs and I clean them out every single time! Low Carb Chicken Tetrazzini - this gluten-free cheesy wonder uses tofu shirataki noodles instead of pasta! | healthynibblesandbits.com

MASTER LISA’S MISTAKES (AKA COOKING NOTES)

  • The way I create the creamy base is very different from the traditional way of cooking chicken tetrazzini. Usually, you melt some butter and mix in flour create a roux. I didn’t want to use butter here, as we’re getting plenty of fat from the cheese. Instead, I boiled milk and added flour to the milk. Be careful when boiling milk—I burned some while testing the recipe! Remember to boil it in medium heat and stir occasionally as it is boiling.
  • I tried versions of this dish with and without wine, and I prefer wine in the casserole. However, it is not essential. If you don’t want to use wine, just use a total of 3/4 cup of water.
  • I added almonds because I found it added a nice natural crunch to the dish. Feel free to use bread crumbs instead.

Low Carb Chicken Tetrazzini - this gluten-free cheesy wonder uses tofu shirataki noodles instead of pasta! | healthynibblesandbits.com

Low-Carb Chicken Tetrazzini

A rich, cheesy chicken tetrazzini without all the carbs! This dish uses tofu shirataki noodles instead of pasta, and it's the perfect gluten-free weeknight meal! Serves 4 generous portions or 6 side portions.

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Ingredients

  • 8 oz. (225g) cooked chicken breasts, shredded
  • two 8 oz. packages of House Foods tofu shirataki fettuccini*
  • 1 1/2 TBS olive oil
  • 1 small red onion, finely diced
  • 2 cloves garlic, minced
  • 1 large red pepper, diced
  • 3 cups chopped kale (about 3 large handfuls)
  • 1 cup (240ml) low-fat milk (I used 2% milk)
  • 1/2 cup (120ml) water
  • 1/4 cup (60ml) dry white wine (optional)**
  • 3 TBS gluten-free flour blend (or all-purpose flour)
  • 1 1/3 cups (4 oz.) cheese (I used part-skim mozzarella and mild cheddar)
  • 2 tsp fresh thyme
  • salt and pepper to taste
  • 3 TBS slivered almonds for topping (optional)
  • chopped parsley for garnish (optional)

Instructions

  1. Preheat oven to 400 degrees F (205 degrees C). Grease a 2-quart baking dish with oil or cooking spray. Set aside.
  2. Drain the liquid in the tofu shirataki packages and rinse noodles under cool water. Drain and try your best to squeeze out excess water. Place the noodles in a bowl. Using kitchen shears, cut the noodles about 5 or 6 times so that they're smaller pieces. You can also chop the noodles on a chopping board, but I find using kitchen shears is easier.
  3. In a large sauté pan, heat 1 1/2 tablespoons of olive oil over medium-high heat. When the pan is hot, add onions and cook them for about 2 minutes, or until the onions start to turn translucent. Add the garlic and cook for about 30 seconds. Add in red peppers, kale, and a generous pinch of salt. Sauté until the kale begins to wilt. Turn off the heat, and stir in the chicken and tofu shirataki. Set aside.
  4. In a medium saucepan, heat the milk over medium heat. Stir milk occasionally to keep it from burning.
  5. When the milk starts to boil, whisk in the flour and try to break up the clumps. Reduce heat to a medium-low. The milk should start to thicken. Add in water and wine (if using), and whisk together. If you're not using wine, just add more water. Let mixture simmer and stir constantly. You want it to reach the consistency of a thick chowder. Turn off the heat. Stir in 1 cup of cheese, fresh thyme, a generous pinch of salt, and pepper. The creamy sauce should be quite thick by now.
  6. Pour the creamy mixture into the sauté pan with the vegetables, chicken, and shirataki. Stir until well incorporated. Pour everything into prepared baking dish. Top with remaining 1/3 cup of cheese and almonds.
  7. Bake for 20 to 25 minutes, or until the casserole starts to brown, and the cheese is bubbling. You can also stick the casserole in the broiler for 3 to 4 minutes to get extra browning on the top.
  8. Let cool for 5 minutes before serving. Sprinkle chopped parsley for garnish. If you still want more cheese, feel free to grate some parmesan on top.
  9. Refrigerate leftovers in an airtight container for a few days.
Recipe Type: gluten-free

Notes

1. You can also make this dish with regular pasta. Add about 2 to 3 cups of cooked pasta in place of the tofu shirataki.

2.*If you're not using white wine, use 3/4 cup of water total for the dish. The white wine adds a nice flavor to the dish but is not necessary.

3. Be careful not to burn the milk when you're boiling it! Remember to stir it occasionally until it boils.

http://healthynibblesandbits.com/low-carb-chicken-tetrazzini/

If you make this recipe, be sure to tag me on Instagram, Facebook, or Twitter and use #hnbeats!

Low Carb Chicken Tetrazzini - this gluten-free cheesy wonder uses tofu shirataki noodles instead of pasta! | healthynibblesandbits.com

Low Carb Chicken Tetrazzini - this gluten-free cheesy wonder uses tofu shirataki noodles instead of pasta! by @healthynibs

Thank you House Foods for sponsoring this post!

26 thoughts on “Low-Carb Chicken Tetrazzini

  1. Catherine

    Dear Lisa, I love this comforting meal and I also love that it is healthier than the traditional tetrazzi…that sweetens the deal for me. I will have to make this for my family this winter. I know they would love it. Pinning for later. xo, Catherine

    Reply
  2. Traci | Vanilla And Bean

    Oh those collage days. hehe… mental math! I worked as a teller and then as I got further into my studies, started working as a natural science educator at a local museum. Pay was nothing, but oh the fun! Oh wow, Lisa!! My Ma made this for us all the time when I was a kid. Of course it was the full everything kind, hehe!! So I’d love to try these tofu noodles..and your lightened up version. It’s so smart! Oh – love that capture of your hands (yours?) and bowl. Beautiful!

    Reply
    1. Lisa Post author

      Thanks, Traci!!! I had no idea that you were a teller before!

      Those hands belong to the hubs! It’s funny, he bites his nails all the time, and I told him he has to stop if he’s going to be a hand model on my blog!

      Reply
  3. Sydney | Modern Granola

    I really like the way you add your notes about the recipe. I love hearing how recipe developers arrive at their end product. This sounds so interesting and delicious! I’ve never had tetrazzini before, but this looks terrific!
    xx Sydney

    Reply
    1. Lisa Post author

      Thank you so much, Sydney! I figured that since I make so many mistakes when I cook, I should share that knowledge with everyone so that they don’t do the same, too!

      Reply
  4. Cindy

    I’ve never tried shirataki noodles, but I’m pretty sure my mom eats them often. I also have never had chicken or turkey tetrazzini! It was a staple in my college food court but I just never tried it!

    Reply
    1. Lisa Post author

      My family loves cooking the small bundles of shirataki noodles for hot pot — it’s soo good! And you have to try chicken tet!! It’s my ultimate comfort food!

      Reply
  5. Mona Nino

    I love this recipe but I have a question about using flour. I was told that we should stay away from flour as much as possible. Your comments on that please. Oh and the cheese; what’s the best “healthiest” cheese available? Cheese concerns me too; but I guess I’m not as worried about it as I am the flour. Thanks.

    Reply
    1. Lisa Post author

      Hi Mona! I’m not a certified health expert, so I cannot confirm whether you should stay away from flour. However, I’m using flour here to thicken the sauce for the tetrazzini. You can definitely leave out the flour if you want to avoid it. As for cheese suggestions, I’m assuming that you are looking for cheese with lower fat content. If that is the case, try part-skim mozzarella or lowfat cheddar. I don’t know if they are exactly the “healthiest,” but they are lower in fat content. I hope this helps!

      Reply
    1. Lisa Post author

      Hi Ariana, In general, I do not publish the nutrition information on my recipes, but I am looking into that for the new year. In the meantime, you can plug in the recipe ingredients to the recipe tool on MyFitnessPal to get the nutrition info that you need.

      Reply

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