Chicken, Turkey, Fowl and Egg: Chicken, Turkey, Fowl Casseroles: Chicken Tetrazzini
With our Recipe Makeover, find out how you can save calories and fat when preparing this old favorite.
Per serving, listed at 8 servings: 315 calories and 1.8g fat.
Saves, listed at 8 servings: 43 calories and 7.1g fat.
Author: Susan Roberge, CalorieKing member, for the traditional recipe to be madeover. Recipe makeover by CalorieKing.
Date: March 05, 2013
Suggestions: ** For crispier onion rings, place egg-breaded onion rings on a sheet pan, lightly spray with cooking spray. Bake in preheated 350ºF oven for 10 to 15 minutes. Then place them on top of casserole and continue baking the complete dish.
Serves: 8 person(s)
Yield: 8 x 1-cup servings
Preparation Time: 15 mins
Cooking Time: 45 mins
Extra Time: 10 mins (for pre-baking onion rings, if desired)
This traditional recipe started out high in calories and fat, and large in portion size. To trim down, the portion size was reduced (note: the original, traditional recipe was listed as 4 servings, which equaled 2 cups per serving).
Next, high fat ingredients were replaced with low, such as low-fat soup, fat-free milk, and homemade breaded onion topping. To add a little extra richness, fat-free sour cream was added.
| Recipe Makeover|
4 cup elbow macaroni, regular or whole-wheat, dry
1 can (10.8 oz) low-fat condensed cream of chicken soup (such as Campbell's 98% Fat-Free)
1/4 cup fat-free sour cream (optional)
1 can (12.5 oz) chicken (or boneless, skinless chicken breast)
1 can (12 fl. oz) fat-free evaporated milk
2 rounded Tbsp bread crumbs
1/2 egg white
1 cup chopped onions
| Traditional Recipe|
4 cup elbow macaroni, dry
1 can (10.8 oz) condensed cream of chicken soup
1 can (12.5 oz) chicken
2 cup milk (3.25%)
1 cup French's fried onions
Cook macaroni noodles in water, as directed.
In a casserole dish, combine cooked macaroni, soup, sour cream, chicken, and milk. Spread evenly around casserole dish.
In a bowl, mix together bread crumbs and egg white. Add onions and mix to coat with mixture (** see cooking tips).
Sprinkle breaded onions over top of casserole. Bake at 350ºF for 30 minutes, or until boiling at the edges.
Prior to baking, add in frozen peas or other vegetables, and/or lightly sprinkle with Parmesan or low-fat shredded cheese.
Replace evaporated milk with low-fat milk, if desired.
Serving suggestions are not included in the nutritional analysis.
|Calories:||315 cals||358 cals|
|Kilojoules:||1,320 kJ||1,497 kJ|
|Fat||1.8 g||8.9 g|
|Carbohydrates||51.7 g||47.7 g|
|Protein||21.4 g||20.0 g|
|Cholesterol||26.0 mg||33.0 mg|
|Sodium||350 mg||495 mg|
|Saturated Fat||0.4 g||3.4 g|
|Fiber||2.2 g||1.7 g|
|Calcium||146.0 mg||84.0 mg|
|Total Sugars||8.1 g||3.9 g|