Low-Carb Turkey or Chicken Tetrazzini Recipe

By Verywell Editor | Updated May 08, 2019
Chicken Tetrazzini in an orange casserole dish
MychkoAlezander/Getty Images

Nutrition Highlights (per serving)

Calories 226
Fat 12g
Carbs 8g
Protein 21g
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Nutrition Facts
Servings: 8 servings
Amount per serving  
Calories 226
% Daily Value*
Total Fat 12g 15%
Saturated Fat 3g 15%
Cholesterol 57mg 19%
Sodium 487mg 21%
Total Carbohydrate 8g 3%
Dietary Fiber 1g 4%
Total Sugars 4g  
Includes 1g Added Sugars 2%
Protein 21g  
Vitamin D 1mcg 5%
Calcium 125mg 10%
Iron 1mg 6%
Potassium 424mg 9%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Total Time 40 min
Prep 20 min, Cook 20 min
Servings 8 servings

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.

Ingredients

  • 3 cups chicken (or turkey, cooked and chopped)
  • 6 cups spaghetti squash (cooked, or 3 packages prepared shirataki noodles)
  • 1/4 cup onion (chopped)
  • 8 ounces mushrooms (sliced)
  • 2 tablespoons oil
  • 1 1/2 cup soy milk (unsweetened, or see note below)
  • 1/2 cup cream
  • Optional: flour or other thickener (see note below)
  • To taste: salt (start with 1/2 teaspoon, or 1 Tablespoon chicken or turkey soup base such as Better Than Bouillion)
  • To taste: pepper
  • Optional: 1/3 cup dry sherry
  • 1/4 cup Parmesan cheese (grated)
  • 1/4 cup almond meal (or low-carb bread crumbs)

Preparation

  1. 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.
  2. 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.
  3. Add the turkey, and bring back to a simmer. Mix with noodles or squash in casserole pan.
  4. Sprinkle almond meal and cheese on top. Bake about 10 minutes, or until topping begins to brown.

    For the white sauce: You need 2 cups of white sauce for this dish. The thickener and dairy in it are up to you—I use 1 1/2 cups unsweetened soy milk (unsweetened almond milk would probably also work) and 1/2 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 (ThickenThin).

    For spaghetti squash: Prepare a spaghetti squash and take out enough strands to pretty much fill the bottom of a 9x13 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. Tofu shirataki noodles add 3 grams of carbohydrate and 2 grams of fiber to each serving of the basic recipe.

    Put in 9x13 pan or another casserole dish.

    For Other Types of Noodles: Prepare according to package directions and add carb count to the basic recipe. Put in 9x13 pan or another casserole dish. Heat oven to 450 F.

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