CHICKEN TETRAZZINI
Prep: 45 minutes
Cook: 45 minutes
Ingredients:
1 spaghetti squash (at least 3 1/2 lbs.)
1 lb. raw boneless skinless chicken breast
1/2 tsp. each salt and black pepper
3 cups sliced mushrooms
2 cups frozen peas
1 1/2 cups chopped onion
1/2 cup fat-free chicken broth
1/4 cup dry sherry
1 tsp. low carb thickener xanthan gum
1/2 cup light sour cream
4 wedges The Laughing Cow Light Creamy Swiss Cheese
1 tbsp. chopped garlic
1/4 tsp. ground thyme
1/2 cup plus 2 tbsp. grated Parmesan cheese
Optional: salt-free seasoning mix
Directions:
Preheat oven to 375 degrees. Spray a baking sheet and a 9" X 13" baking pan with nonstick spray.
Microwave squash for 6 minutes, or until soft enough to cut. Slice in half. Scoop out and discard seeds. Place one half in an extra-large microwave-safe bowl, cut side down. Add 1/4 cup water, cover, and cook for 7 minutes, or until soft. Repeat with remaining squash half.
Meanwhile, season chicken with 1/4 tsp. each salt, pepper, and (optional) salt-free seasoning. Bake chicken on the baking sheet until cooked through, about 20 minutes.
Once cool enough to handle, roughly shred chicken with two forks -- one to hold the chicken in place and the other to scrape across and shred it. Transfer to an extra-large bowl, and cover to keep warm.
Use a fork to scrape out spaghetti squash strands. Place in a strainer to drain excess moisture. Thoroughly blot dry, removing as much moisture as possible. Transfer 5 cups to the extra-large bowl, and re-cover to keep warm. (Reserve any extra squash for another time.)
Bring a large skillet sprayed with nonstick spray to medium-high heat. Add mushrooms, peas, and onion. Cook and stir until mushrooms and onion have slightly softened and peas are hot, 6 - 8 minutes. Blot away excess moisture. Transfer to the extra-large bowl. Thoroughly stir, and re-cover to keep warm.
In a small nonstick pot, mix broth with sherry. Whisk in thickener. Set heat to medium high. Whisking constantly, cook until slightly thickened, 1 - 2 minutes. Remove from heat. Add sour cream and cheese wedges, breaking the wedges into pieces. Whisk until uniform. Add garlic, thyme, remaining 1/4 tsp. each salt and black pepper, and 1/2 cup Parmesan cheese. Stir well.
Add sauce mixture to the bowl, and stir to coat. Transfer mixture to the baking pan, and smooth out the top. Sprinkle with remaining 2 tbsp. Parm.
Bake until hot and bubbly, about 15 minutes.
MAKES 6 SERVINGS; 9 g. carbs
*www.hungrygirl.com*
Prep: 45 minutes
Cook: 45 minutes
Ingredients:
1 spaghetti squash (at least 3 1/2 lbs.)
1 lb. raw boneless skinless chicken breast
1/2 tsp. each salt and black pepper
3 cups sliced mushrooms
2 cups frozen peas
1 1/2 cups chopped onion
1/2 cup fat-free chicken broth
1/4 cup dry sherry
1 tsp. low carb thickener xanthan gum
1/2 cup light sour cream
4 wedges The Laughing Cow Light Creamy Swiss Cheese
1 tbsp. chopped garlic
1/4 tsp. ground thyme
1/2 cup plus 2 tbsp. grated Parmesan cheese
Optional: salt-free seasoning mix
Directions:
Preheat oven to 375 degrees. Spray a baking sheet and a 9" X 13" baking pan with nonstick spray.
Microwave squash for 6 minutes, or until soft enough to cut. Slice in half. Scoop out and discard seeds. Place one half in an extra-large microwave-safe bowl, cut side down. Add 1/4 cup water, cover, and cook for 7 minutes, or until soft. Repeat with remaining squash half.
Meanwhile, season chicken with 1/4 tsp. each salt, pepper, and (optional) salt-free seasoning. Bake chicken on the baking sheet until cooked through, about 20 minutes.
Once cool enough to handle, roughly shred chicken with two forks -- one to hold the chicken in place and the other to scrape across and shred it. Transfer to an extra-large bowl, and cover to keep warm.
Use a fork to scrape out spaghetti squash strands. Place in a strainer to drain excess moisture. Thoroughly blot dry, removing as much moisture as possible. Transfer 5 cups to the extra-large bowl, and re-cover to keep warm. (Reserve any extra squash for another time.)
Bring a large skillet sprayed with nonstick spray to medium-high heat. Add mushrooms, peas, and onion. Cook and stir until mushrooms and onion have slightly softened and peas are hot, 6 - 8 minutes. Blot away excess moisture. Transfer to the extra-large bowl. Thoroughly stir, and re-cover to keep warm.
In a small nonstick pot, mix broth with sherry. Whisk in thickener. Set heat to medium high. Whisking constantly, cook until slightly thickened, 1 - 2 minutes. Remove from heat. Add sour cream and cheese wedges, breaking the wedges into pieces. Whisk until uniform. Add garlic, thyme, remaining 1/4 tsp. each salt and black pepper, and 1/2 cup Parmesan cheese. Stir well.
Add sauce mixture to the bowl, and stir to coat. Transfer mixture to the baking pan, and smooth out the top. Sprinkle with remaining 2 tbsp. Parm.
Bake until hot and bubbly, about 15 minutes.
MAKES 6 SERVINGS; 9 g. carbs
*www.hungrygirl.com*
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