Recipes · American · Pasta
Chicken Tetrazzini
One serving has 815 kcal and 49 g protein, and at least a fifth of a woman's daily need of selenium (183%), niacin (148%), riboflavin (101%), pyridoxine (98%), phosphorus (97%) and thiamin (85%). Ready in 50 minutes.
- Preparation: 15 min
- Cooking: 35 min
- Makes: 1 serving (476 g)
- Difficulty: Medium
- Diets: High protein
- Contains: alcohol, celery, dairy, gluten, poultry, sulphite
Ingredients
- 130 g Chicken breast, boneless, skinless, raw
- 70 g Pasta, dry
- 60 g Mushrooms, cremini, raw
- 15 g Butter, unsalted
- 10 g Flour, all-purpose
- 80 g Cream, light
- 80 g Chicken broth
- 15 g Parmesan cheese
- 15 g Wine, fortified, dry
- 0.5 g Salt
Method
- Bring a pot of salted water to a boil and cook the pasta until just tender; drain and set aside.
- Meanwhile, cut the chicken breast into bite-sized pieces and cook it in a dry skillet over medium heat for 6-7 minutes, until browned and cooked through (74°C/165°F); set aside.
- In the same skillet, melt the butter and cook the sliced mushrooms for 4-5 minutes until softened.
- Stir in the flour and cook for 1 minute, then gradually whisk in the chicken broth, light cream and sherry, stirring until smooth.
- Simmer the sauce for 4-5 minutes until it thickens slightly, then stir in the cooked chicken, pasta and half the parmesan and season with the salt.
- Transfer to a small baking dish, scatter over the remaining parmesan, and bake at 190°C (375°F) for 15-18 minutes until bubbling and lightly golden on top.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 815 kcal | 39% |
| Carbohydrates | 68 g | |
| Water | 315 mL | |
| Fiber | 2.9 g | 10% |
| Protein | 49.3 g | 103% |
| Tryptophan | 0.67 g | |
| Threonine | 2 g | |
| Isoleucine | 2.3 g | |
| Leucine | 4 g | |
| Lysine | 3.8 g | |
| Methionine | 1.1 g | |
| Cystine | 0.56 g | |
| Phenylalanine | 2.2 g | |
| Tyrosine | 1.7 g | |
| Valine | 2.5 g | |
| Histidine | 1.6 g | |
| Fat | 36 g | |
| Monounsaturated | 9.3 g | |
| Polyunsaturated | 2.2 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 1.7 g | |
| Saturated | 18.9 g | |
| Trans-Fats | 0.51 g | |
| Cholesterol | 186 mg | |
| Calcium | 292 mg | 29% |
| Copper | 0.6 mg | 67% |
| Iron | 3.8 mg | 21% |
| Magnesium | 97.3 mg | 31% |
| Manganese | 0.85 mg | 47% |
| Phosphorus | 678 mg | 97% |
| Potassium | 1,024 mg | 22% |
| Selenium | 100 µg | 183% |
| Sodium | 794 mg | |
| Zinc | 3.4 mg | 42% |
| Thiamin (vitamin B1) | 0.93 mg | 85% |
| Riboflavin (vitamin B2) | 1.1 mg | 101% |
| Niacin (vitamin B3) | 20.7 mg | 148% |
| Pantothenic acid (vitamin B5) | 3.6 mg | 73% |
| Pyridoxine (vitamin B6) | 1.3 mg | 98% |
| Folate (vitamin B9) | 214 µg | 54% |
| Cobalamin (vitamin B12) | 0.67 µg | 28% |
| Choline | 150 mg | 35% |
| Vitamin A | 241 µg | 34% |
| Vitamin C | 0.64 mg | 1% |
| Vitamin D (D2 + D3) | 41.1 IU | 7% |
| Vitamin E | 1.3 mg | 9% |
| Vitamin K | 2.8 µg | 3% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
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