Chicken Tetrazini
This creamy, garlicky, cheesy and comforting pasta recipe is a family favorite. The taste is similar to fettuccine Alfredo, but it’s a lot healthier! Instead of using heavy cream found in most Alfredo recipes, I use lighter ingredients including fat-free cream of chicken soup and skim milk. I also use whole wheat (or low- glycemic) pasta and sometimes I add shredded carrots and zucchini to add more nutrition.
Estimated Nutrition (whole recipe, rough)
Counts 11 of 13 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Pasta | 1 cup cooked (140g) | 220 |
| Chicken | 100g cooked | 165 |
| Milk | 1 cup (244ml) whole | 149 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Butter | 1 tbsp (14g) | 102 |
| Yogurt | 170g plain Greek | 100 |
| Cream | 1 tbsp (15ml) heavy | 51 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Garlic | 1 clove (3g) | 4 |
| Soup | not in our table | 0 |
| Meat | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 12 ounces, weight Dry Pasta, Any Shape
- 3 Tablespoons Butter
- 2 Tablespoons Garlic, Minced
- ¼ cups Onion, Minced
- ½ cups Zucchini, Shredded (optional)
- ½ cups Carrots, Shredded (optional)
- 10-¾ ounces, weight Canned Cream Of Chicken Soup, Reduced Fat
- ½ cups Reduced Fat Sour Cream
- ½ cups Milk (I Used Skim)
- ½ cups Parmesan Cheese, Shredded
- 3 cups Cooked And Shredded Chicken Meat