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Turkey Tetrazzini
Nb persons: 8
Yield: 1 cup
Preparation time: 30
Total time: 1 hour 15 minutes
Source: CE 11/09
| 2 cups | skim milk |
| 1 cup | low-sodium chicken broth |
| 3 srigs | fresh thyme |
| 1/4 tsp | whole peppercorns |
| 1 | bay leaf |
| 1 slice | yellow onion |
| 12 oz | whole wheat spaghetti |
| olive oil cooking spray | |
| 1 lb | boneless, skinless turkey breast, cubed (about 2 1/2 cups) |
| 1 large | carrot, peeled and diced |
| 1 | medium yellow onion, diced |
| 1 1/2 cup | frozen peas, thawed |
| 1 4-oz can | no-salt-added sliced mushrooms |
| 1 T | fresh thyme, minced |
| 1 tsp | olive oil |
| 3 T | whole-wheat flour |
| 2 T | low-fat Parmesan cheese, shredded |
| 1/2 t | paprika |
| fresh ground black pepper | |
| 1/4 c | whole-wheat bread crumbs |
One: In a medium-size stockpot, add milk, broth. thyme springs, peppercorns, bay leaf and slice of onion. Bring to boil over med-high heat. Turn heat off, cover and let sit for 15 minutes. Strain and set milk-stock mixture aside.
Two: Cook pasta; strain and set-aside.
Three: Preheat oven to 375 degrees F. Heat a large cast-iron or non-stick pan over med-high heat for 1 minutes. Mist with cooking spray. Saute turkey until no longer pink, about 5 minutes. Add carrot and and diced onion, and saute until onion is translucent, about 5 minutes. Add peas and muchrooms, and saute for 2 more minutes. Add minced thyme and remove from heat.
Four: Heat a medium-size stockpot over medium-high heat. Add and stir together oil and flour to create a thick paste. Whisk in milk-stock mixture, adding a 1/4 cup at a time so it thickens slowly. Stir in turkey-vegetable mixture. Remove from heat and toss with cookd pasta and Parmesan. Season with paprika and pepper.
Five: Pour pasta mixutre into an 8-cup casserole dish. Top with bread crumbs and bake for 30 minutes or until bread crumbs are lightly browned.
Nutrients per 1 c serving: Calories: 310; Fat: 2.5g; carbs 49g; fiber 8g; sugars: 6g; protein: 26g; sodium 100mg.
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