Low-Carb Turkey or Chicken Tetrazzini
This is one of my family’s favorite post-holiday meals. You can make it with either spaghetti squash or shirataki noodles, or any low-carb noodle you like. Of course, you can use leftover chicken or turkey.
3 cups cooked chopped chicken or turkey meat
¼ cup chopped onion
8 oz sliced mushrooms
2 Tablespoons oil or butter (or half of each)
1½ cup unsweetened soy milk (or see note below)
½ cup cream
Flour or other thickener (see note below)
Salt – start with 1/2 teaspoon, or 1 Tablespoon chicken or turkey soup base such as Better Than Bouillion
1/3 cup dry sherry
¼ cup grated Parmesan cheese
¼ cup almond meal or low-carb bread crumbs
You need 2 cups of white sauce for this dish. The thickener and dairy in it are up to you — I use 1½ cups unsweetened soy milk (unsweetened almond milk would probably also work) and ½ cup cream. But you can use all milk or whatever is best for your own eating plan. For the thickener, I use 2 Tablespoons of flour and 1 Tablespoon commercial low carb thickener (Thicken Thin). For more information: Low Carb Thickeners.
For spaghetti squash: Prepare a spaghetti squash and take out enough strands to pretty much fill the bottom of a 9 X 13 pan. I figured on 6 cups tightly packed, but I don’t measure. This adds 6 grams of carbohydrate and 1 gram of fiber to the basic recipe.
For Shirataki Noodles: I used three packages of the spaghetti type shirataki noodles. Rinse well in a colander, and cut into pieces with scissors. Drain very well — I even spread them on a paper towel to dry, though this might be overkill (they contain a lot of moisture). Tofu shirataki noodles add 3 grams of carbohydrate and 2 grams of fiber to each serving of the basic recipe. Put in 9 X 13 pan or other casserole dish. What Are Shirataki Noodles?
For Other Types of Noodles: Prepare according to package directions and add carb count to the basic recipe. Put in 9X13 pan or other casserole dish. Heat oven to 450 F.
- Saute the onions in the oil or butter.
Add the mushrooms and cook until they have given up most of their moisture. Add salt and pepper and stir.
- If using flour for thickener, add it here, and cook for 1 to 2 minutes. Add liquid and other thickeners, and bring to a simmer. Add the sherry, if desired.
- Add the turkey, and bring back to a simmer.
Mix with noodles or squash in casserole pan.
- Sprinkle almond meal and cheese on top. Bake about 10 minutes, or until topping begins to brown.
Makes 8 average servings or 6 generous ones.
Nutritional Information: Each of 8 servings has 3.5 grams effective carbohydrate plus 1 gram fiber, 21 grams protein, and 232 calories. Be sure to add your pasta choice to these calculations.
Health and Wellness Associates