Chicken Tetrazzini on Spaghetti Squash
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
2 lb. spaghetti squash2 cups chopped, cooked chicken meat, fat and skin removed2 c. fat-free chicken stock1 c. skim milk2 t. margarine3 T. all-purpose flour1/2 cup celery, chopped1.2 cup onion, chopped1 slice whole wheat bread made into crumbssalt and pepper to taste
Cook spaghetti squash, cool, remove seeds, and make into strands with a fork. You can pierce the squash with a knife and microwave it for 15 or 20 minutes until it's fork tender, let it cool 15 min. to cook it or you can pierce it, place it on a baking sheet and cook it in a 350 degree oven for an hour, then cool and prepare. Place strands of squash in the bottom of a 7 by 11 inch casserole dish. Salt and pepper to taste.
Melt margarine in a skillet and saute the onion and celery till soft. Add the flour, then whisk in the stock and milk. Cook until it thickens, 5-10 minutes.
Place the chicken on top of the squash, then pour the sauce mixture over. Sprinkle the bread crumbs on top, then bake, 350 degrees, for 30 minutes until bubbly.
Sauce is a little thin, so you could use a little less stock. Original recipe added a little sour cream and lemon juice. You might want to add some herbs or garlic if you like them.
Serving Size: makes 4 1.5 cup servings
Number of Servings: 4
Recipe submitted by SparkPeople user BEANSPROUTBARB.
Melt margarine in a skillet and saute the onion and celery till soft. Add the flour, then whisk in the stock and milk. Cook until it thickens, 5-10 minutes.
Place the chicken on top of the squash, then pour the sauce mixture over. Sprinkle the bread crumbs on top, then bake, 350 degrees, for 30 minutes until bubbly.
Sauce is a little thin, so you could use a little less stock. Original recipe added a little sour cream and lemon juice. You might want to add some herbs or garlic if you like them.
Serving Size: makes 4 1.5 cup servings
Number of Servings: 4
Recipe submitted by SparkPeople user BEANSPROUTBARB.
Nutritional Info Amount Per Serving
- Calories: 257.2
- Total Fat: 8.3 g
- Cholesterol: 72.3 mg
- Sodium: 467.8 mg
- Total Carbs: 18.7 g
- Dietary Fiber: 2.6 g
- Protein: 26.7 g
Member Reviews
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WANNABEAHOTBABE
Used 1/2 cup light alfredo sauce instead of butter/flour/stock/milk mixture. Added 1 cup broccoli flowerettes, 2 cloves garlic, 2 TBSP seasoned breadcrumbs( not bread). Let the squash sit after cooking then drained off excess liquid. Assembled and baked. For 2 servings it's only 344 calories each! - 10/14/14