What is turkey Tetrazzini?
Turkey Tetrazzini is a pasta casserole made with turkey, mushrooms, peas, and a creamy Parmesan sauce. It is an American dish that was popularized in the 1950s. The name comes from the Italian opera composer Luigi Tetrazzini.
Turkey Tetrazzini is a delicious way to use up leftover turkey after holidays like Thanksgiving or Christmas. It can be made with roasted or deli turkey meat. The dish is creamy, comforting, and full of flavor.
Calories in turkey Tetrazzini
The number of calories in turkey Tetrazzini can vary widely depending on the specific ingredients and portion size. However, here is an estimate for a typical serving:
| Ingredient | Calories |
|---|---|
| 1 cup cooked pasta | 220 |
| 1/2 cup turkey meat | 120 |
| 1/2 cup mushrooms | 15 |
| 1/2 cup peas | 60 |
| 1/4 cup Parmesan cheese | 110 |
| 1/4 cup cream sauce | 200 |
| Total (for 1 serving) | 725 |
As shown in the table above, a typical 1 cup serving of turkey Tetrazzini contains around 725 calories. This estimate is based on common ingredients and portion sizes. The calories can increase or decrease depending on the specific recipe.
Factors like these can raise or lower the calories per serving:
– Type of pasta used – Whole wheat or gluten-free pasta may have slightly fewer calories than regular white pasta.
– Cooking method for turkey – Deep frying or breading the turkey can add more calories than roasting it.
– Amount of oil/butter in sauce – More oil or butter in the Parmesan cream sauce increases calories.
– Additions like breadcrumbs or cheese topping – These extras can add calories on top.
– Serving size – Larger portions means more calories.
So in summary, a serving of turkey Tetrazzini will typically contain around 700-800 calories but can range from 500-1000+ calories depending on the preparation.
Nutrition in turkey Tetrazzini
In addition to calories, here is how a typical serving of turkey Tetrazzini stacks up for other key nutrients:
| Nutrient | Amount |
|---|---|
| Protein | 30g |
| Carbohydrates | 70g |
| Fat | 25g |
| Fiber | 3g |
| Sodium | 500mg |
Protein
Turkey Tetrazzini provides a good amount of protein, around 30g per serving. This comes mainly from the turkey meat as well as Parmesan cheese. Protein helps keep you full and satisfied after eating.
Carbohydrates
With 70g carbs per serving, this dish gets a large amount of its calories from carbohydrates. The pasta and cream-based sauce account for most of the carbs.
Fat
There is a moderate amount of fat, around 25g. This comes from ingredients like cheese, cream, and oil used in cooking. The type of fat is a mix of saturated and unsaturated.
Fiber
Turkey Tetrazzini provides 3g of fiber per serving, which comes from the peas and mushrooms. Fiber aids digestion and reduces cholesterol.
Sodium
With 500mg sodium per serving, turkey Tetrazzini contains about 20% of the recommended daily value. Some recipes may be higher or lower in sodium depending on ingredients like broth, cheese, spices, and salt added.
So in summary, turkey Tetrazzini is a good source of protein, carbs, and some fat. It has a moderate amount of fiber and sodium as well.
Tips for lighter turkey Tetrazzini
Here are some tips to create a healthier, lighter version of turkey Tetrazzini with fewer calories per serving:
– Use whole wheat or vegetable pasta instead of regular white pasta
– Choose lower fat milk or cream for the sauce
– Reduce the amount of oil or butter used to cook
– Opt for reduced-fat cheese in the sauce
– Increase low calorie vegetables like mushrooms, spinach, or broccoli
– Use leaner cuts of turkey or chicken, or roast instead of frying
– Go easy on high-calorie add-ins like breadcrumbs or fried onions
– Portion into single servings to control portion size
Making some simple substitutions and tweaks can lower the calories, fat, and sodium in turkey Tetrazzini considerably.
Conclusion
Turkey Tetrazzini is a classic American casserole that typically contains around 700-800 calories per serving. The number of calories can vary based on ingredients, cooking methods, and portion sizes anywhere from 500-1000+ calories. It is a dish high in protein, carbs, and fat – with a moderate amount of fiber and sodium as well. Following healthy cooking methods and recipe adjustments can lower the calories and increase the nutrition in turkey Tetrazzini. Enjoy this tasty, creamy casserole in moderation as part of a balanced diet.