Broccoli & Chicken Alfredo Spaghetti Squash

Broccoli & Chicken Alfredo Spaghetti Squash

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From: EatingWell.com, July 2018

This low-carb, gluten-free take on fettucine Alfredo is lower in calories than classic versions, and it provides protein and extra vegetables thanks to a spaghetti-squash base.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 2½- to 3-pound spaghetti squash, halved lengthwise and seeded
  • 2 tablespoons avocado oil or extra-virgin olive oil
  • 12 ounces boneless, skinless chicken breast, cut into bite-size pieces
  • 3 cups small broccoli florets
  • ½ teaspoon salt
  • 2 large cloves garlic, minced
  • 1 cup reduced-fat milk
  • ¾ cup grated Parmesan cheese
  • 2 tablespoons cornstarch
  • ¼ teaspoon ground pepper
  • 4 ounces fresh mozzarella cheese, patted dry and shredded ( ¾ cup)

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 450°F.
  2. Place squash halves, cut-side down, in a microwave-safe dish. Add 2 tablespoons water. Microwave on High until the squash is tender, about 10 minutes. (Alternatively, place squash halves, cut-side down, on a rimmed baking sheet. Bake in a 400°F oven until the squash is tender, 40 to 50 minutes.) When cool enough to handle, use a fork to scrape the squash flesh from the shells into a medium bowl. Place the squash shells, cut-side up, on a rimmed baking sheet.
  3. Heat oil in a large skillet over medium-high heat. Add chicken, broccoli and salt; cook, stirring, until the chicken is cooked through and the broccoli is tender, about 5 minutes. Add garlic and cook, stirring, for 1 minute.
  4. Whisk milk, Parmesan, cornstarch and pepper together in a measuring cup. Add to the pan and cook, stirring, until thickened, 1 to 2 minutes more. Stir in the squash flesh. Fill the squash shells with the chicken mixture. Top with mozzarella. Bake until heated through and cheese has melted, 12 to 15 minutes.

Nutrition information

  • Serving size: ½ stuffed squash half
  • Per serving: 435 calories; 22 g fat(9 g sat); 5 g fiber; 28 g carbohydrates; 34 g protein; 69 mcg folate; 87 mg cholesterol; 10 g sugars; 0 g added sugars; 2,351 IU vitamin A; 59 mg vitamin C; 385 mg calcium; 2 mg iron; 702 mg sodium; 860 mg potassium
  • Nutrition Bonus: Vitamin C (98% daily value), Vitamin A (47% dv), Calcium (38% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 3½ vegetable, 3 lean protein, 1½ fat, 1½ high-fat protein

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