Light Chicken Tetrazzini Bake

Ingredients

• 285 g (10 oz) dry protein spaghetti
• 1 tbsp olive oil
• 225 g (8 oz) button mushrooms, sliced
• 1 small yellow onion, finely chopped
• 1 large celery stalk, finely chopped
• 3 garlic cloves, finely minced
• 60 ml (1/4 cup) dry white wine
• 1 can (300 g / 10.5 oz) unsalted cream of mushroom soup
• 180 g (3/4 cup) plain nonfat Greek yogurt
• 180 ml (3/4 cup) unsalted chicken broth
• Sauce seasonings: 1 tsp Italian seasoning, 1/2 tsp garlic powder, 1/2 tsp onion powder and 1/2 tsp black pepper
• about 280 g (2 cups) cooked shredded chicken breast
• 75 g (1/2 cup) frozen peas, thawed
• Nonstick cooking spray
• Chopped parsley, optional
• Topping: 15 g (1/4 cup) plain panko, 5 g (1 tbsp) grated Parmesan, 1 tsp Italian seasoning, 1/2 tsp black pepper and 1/2 tsp olive oil

Method

1. Set a rack in the upper third of the oven and heat to 190°C (375°F). Cook the spaghetti to al dente, reserving 60 ml (1/4 cup) pasta water before draining.
2. Warm the olive oil in a skillet over medium heat. Cook the mushrooms, onion and celery for 6 to 8 minutes. Add the garlic for 30 seconds, then pour in the wine and simmer until reduced by about half.
3. Whisk together the mushroom soup, Greek yogurt, broth, reserved pasta water, Italian seasoning, garlic powder, onion powder and pepper.
4. Fold in the sautéed vegetables, pasta, chicken and peas. Transfer to a greased 23 x 33 cm (9 x 13 in) casserole dish.
5. Mix the panko, Parmesan, Italian seasoning, pepper and olive oil and scatter over the casserole.
6. Bake uncovered for 20 to 25 minutes, until hot and bubbling. Rest for 5 minutes before serving.