Oil-Free Chicken Tetrazzini

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For some reason I have several varieties of mustard in my home and in significant quantity. I decided I wanted to make a mustard flavored sauce, and then I remembered how my mom used to make turkey tetrazzini on occasion. Her recipe was light and used grain mustard. I researched a few recipes, but did not quite find what I was looking for, especially as most of the recipes had a lot of cream and were baked in a casserole. So I decided to experiment and was quite happy with the results.

As I started cooking I took things a step further and did not use any oil in the recipe. When necessary, I substituted water or broth.

The dish is made in three parts, utilizing a large saute pan in all three steps – chicken, then spinach, then sauce. Serve over egg noodles or your favorite pasta.


1 pound chicken breast, pounded thin and cut into two-bite pieces
salt and pepper

2 or 3 10-ounce packages baby spinach
1/2 small onion, finely chopped

2 cups chicken broth
1/3 cup grain mustard
2 tablespoons flour, mixed well with water
1/2 teaspoon nutmeg
1 cup Greek yogurt
3/4 cup finely shredded Jarlsberg or Swiss cheese

  1. Heat a large nonstick pan (only use nonstick) and add chicken ( you may need to two this in 2-3 batches). Sprinkle with salt and pepper. Cook on each side about 2-3 minutes. If chicken sticks to pan, add about a tablespoon of water. When cooked through, remove from pan (do not overcook, if chicken is slightly pink in the middle it is ok) and set aside.
  2. Using same pan, add onions. There should be a little chicken fat in the pan. Saute, add a little water, and cover for two minutes until onions soften. Add spinach and cover again for about 30 seconds to wilt spinach. Cook the spinach about one more minute, and remove from pan. Set aside with chicken.
  3. Deglaze pan with chicken broth. Add mustard and bring mixture to a boil.
  4. Add flour mixture and reduce heat to low. Simmer the sauce for about five minutes, stirring frequently to ensure no lumps – sauce will thicken and become slightly opaque.
  5. Add nutmeg and yogurt. Once yogurt is mixed in thoroughly, add cheese. Cook sauce about two more minutes – taste and adjust seasonings if necessary.
  6. Add chicken and spinach back to the pan and mix thoroughly with sauce. Cook all ingredients together about two more minutes (this will ensure chicken is cooked through without overcooking it). Remove from heat, and serve immediately, or reserve for later.

Sauce can be cooled and reheated.



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