| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Dairy | French | Greens, Lowfat, Pasta, Poultry | 6 | Servings |
INGREDIENTS
| 1 | lb | Skinless boneless chicken |
| breast halves | ||
| 1 1/2 | c | Water, approximate |
| 2 | Garlic cloves, minced | |
| 1 | Bay leaf | |
| 1/3 | c | All-purpose flour |
| 2 | T | Cornstarch |
| 2 | c | 1% low-fat milk |
| 1 | T | Fresh tarragon OR 1-tsp |
| dried tarragon | ||
| 1 | t | Salt, or less |
| 1/8 | t | Ground nutmeg, or to taste |
| 1/4 | c | Dry white wine |
| 10 | oz | Frozen spinach, thawed and |
| squeezed dry | ||
| oz Spinach pasta, fresh | ||
| oz Mushrooms, sliced | ||
| 1 | ts Olive oil OR olive oil spray | |
| 3 | c Fresh breadcrumbs, coarsely | |
| 1 | c Parmesan cheese, freshly |
INSTRUCTIONS
~---------------------ADD---------------------------
~-------------------TOPPING------------------------- : --
ground from French bread : -- grated COOK CHICKEN: Combine
chicken, 1 cup water, garlic and bay leaf in large saucepan. Cover and
simmer just until chicken is cooked through, turning once, about 15
min. Transfer chicken to plate; cool. Shred chicken. Pour cooking
liquid into measuring ing cup, adding more water to measure 1 cup if
necessary. Reserve cooking liquid. WHITE SAUCE: Whisk flour and
cornstarch in heavy large saucepan. Add 1 cup milk; whisk until
smooth. Stir in 1 cup milk, tarragon, salt, nutmeg and reserved 1 cup
chicken cooking liquid. Stir over medium heat until mixture thickens
and boils, about 5 minutes. Add wine; stir until mixture is very thick
about 2 minutes longer. Remove from heat. Stir in shredded chicken and
spinach. (Can be made 1 day ahead to this point. Cover and chill.
Rewarm over medium-low heat, stirring frequently before continuing.)
Preheat oven to 400F. Spray an 11x7x2 inch glass baking dish. PASTA:
Cook fettuccine it large pot of boiling salted water unto just tender
but still firm to bite. Drain. Return to pot. Add mushrooms and
chicken mixture ture; toss. Season with salt and pepper. Transfer to
prepared baking dish. CRUMB TOPPING: Heat oil in small nonstick
skillet over medium-high heat. Add breadcrumbs; stir 1 minute.
Sprinkle over casserole. Bake until casserole bubbles and breadcrumb
are golden, about 20 minutes. Let stand 10 minutes. Sprinkle with
Parmesan. PER SERVING: calories, 335; total fat, 6 g or 16%cff;
saturated fat, 2g; cholesterol, 82 mg. PAT'S VARIATION: Low-fat milk
is the base for the cream sauce; the dish resembles fettucine alfredo.
We had leftover chicken from another meal that totaled about 2 ounces
per serving. White sauce would not thicken without some oil so 1
teaspoon whipped butter was added to the liquids. We used a
combination of flour ("Dry" roux) and cornstarch and a pinch of salt.
Chardonay, fresh tarragon and a more generous helping of nutmeg
completed the sauce. We used a combination of short curly "egg"
noodles and linguini. The assembly was as stated above with one
exception. Instead of spinach, we used 2 collard leaves per serving:
trimmed, stripped and julienned; sauted briefly (to a bright green) in
nonstick pan sprayed with butter flavored corn oil. The crumbs, too
were sauted in spray instead of oil. Baked at 400F for about 22
minutes. Served with freshly grated Parmesan. One-quarter acorn squash
and cranberry conserve completed the meal. A little dry but very
tasty, especially with the extra pinches of nutmeg. - -
phannema@wizard.ucr.edu *"The Lighter Side of Casseroles," article by
Jim Fobel for Bon Appetit (1998:Feb p.66). Quintessential home
cooking, casseroles can be heavy on flavor but light on fat and
calories. Also available: Lighter Than Mom's Tuna-Noodle Casserole and
the Mixed-Mushroom Lasagna with Parmesan Sauce, both updated versions
of time-honored dishes. Recipe by: Jim Fobel (1998-Feb) Bon Appetit*
Posted to MC-Recipe Digest by KitPATh <phannema@wizard.ucr.edu> on Feb
11, 1998
A Message from our Provider:
“God doesn’t call the qualified, He qualifies the called.”
Nutrition (calculated from recipe ingredients)
----------------------------------------------
Calories: 202
Calories From Fat: 33
Total Fat: 3.8g
Cholesterol: 52mg
Sodium: 513mg
Potassium: 516.7mg
Carbohydrates: 14.9g
Fiber: 2g
Sugar: 4.5g
Protein: 24.8g