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Vegetable Tetrazzini
This delicious, creamy vegetable tetrazzini is low fat, low sodium, high fiber, high protein, and absolutely mouth watering! Plus, it can be prepped ahead and simply popped in the oven when you get home from work.
Course
Main Course
Cuisine
American, Italian
Diet
Diabetic, Low Calorie, Low Fat, Low Salt, Vegetarian
Prep Time
30
minutes
minutes
Cook Time
35
minutes
minutes
Total Time
1
hour
hour
5
minutes
minutes
Servings
6
Calories
302
kcal
Author
Laura Yautz
Ingredients
8
oz
Uncooked Whole Wheat Spaghetti
1
tablespoon
Olive Oil
1
medium Red Onion
chopped
1
medium Red Bell Pepper
chopped
8
oz
Button Mushrooms
sliced
1
small Zucchini
quartered lengthwise, and sliced
1
can No Added Salt Chickpeas
drained and rinsed
1
tablespoon
Granulated Garlic
1
tablespoon
Italian Seasoning
½
teaspoon
Nutmeg
½
teaspoon
Ground Pepper
1 ½
cup
Homemade Vegetable Broth
1 ½
cup
Plain
Nonfat Yogurt
2 ½
tablespoon
All Purpose Flour
3
tablespoon
Parmesan Cheese
Instructions
Preheat oven to 350° F.
Cook the pasta al dente, according to package directions. Drain and set aside.
Heat the oil in a large skillet over medium heat.
Add the onions, and saute until translucent, about 5 minutes.
Add the bell pepper, mushrooms, and zucchini, and continue cooking until the vegetables are soft, and beginning to brown, about 10 minutes.
Meanwhile, make the sauce by whisking the vegetable broth, yogurt, flour, and parmesan cheese together in a bowl.
When the vegetables are soft, stir in the chickpeas, garlic, Italian seasoning, nutmeg, and ground pepper, and cook for another minute.
Turn the heat to low and slowly pour in the yogurt mixture.
Stir frequently, while bringing the mixture to a simmer.
Simmer for 1-2 minutes, until the sauce has thickened a bit.
Add the cooked spaghetti to the vegetables, and combine.
Pour into a 9 x 13 casserole dish, sprayed with cooking spray if desired.
If you like, sprinkle a little more parmesan cheese and Italian seasoning on top.
Bake uncovered until browned and bubbly, about 30-45 minutes.
Nutrition
Calories:
302
kcal
|
Carbohydrates:
52
g
|
Protein:
16
g
|
Fat:
5
g
|
Saturated Fat:
1
g
|
Polyunsaturated Fat:
1
g
|
Monounsaturated Fat:
2
g
|
Cholesterol:
4
mg
|
Sodium:
115
mg
|
Potassium:
606
mg
|
Fiber:
8
g
|
Sugar:
10
g
|
Vitamin A:
143
IU
|
Vitamin C:
32
mg
|
Calcium:
194
mg
|
Iron:
3.2
mg