Spaghetti Squash Peanut "Noodles" with Chicken

Spaghetti Squash Peanut "Noodles" with Chicken

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From: EatingWell Magazine, September/October 2018

Chinese five-spice powder, a blend of cinnamon, cloves, fennel seed, star anise and Szechuan peppercorns, adds a hint of warmth and the suggestion of sweetness to this healthy chicken recipe. It's great on just about anything you grill or roast, so it's worth keeping in your spice cabinet.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 (3 pound) spaghetti squash, halved lengthwise and seeded
  • 2 tablespoons water
  • 1 pound boneless, skinless chicken breast, trimmed and patted dry
  • ½ teaspoon Chinese five-spice powder
  • ¼ teaspoon salt
  • 1 pound baby bok choy, quartered
  • 4 tablespoons toasted (dark) sesame oil, divided
  • 2 tablespoons reduced-sodium tamari
  • 2 tablespoons lime juice
  • 2 tablespoons smooth natural peanut butter
  • 2 teaspoons light brown sugar
  • 2 teaspoons grated fresh ginger
  • 1 large clove garlic, grated
  • 1 scallion, sliced

Preparation

  • Prep

  • Ready In

  1. Place squash cut-side down in a microwave-safe dish; add water. Microwave, uncovered, on High until the flesh is tender, 10 to 15 minutes.
  2. Meanwhile, position rack in upper third of oven; preheat broiler to high. Line a rimmed baking sheet with foil.
  3. Place chicken on the prepared pan and season both sides with five-spice powder and salt. Broil, turning once, until an instant-read thermometer inserted into the thickest part registers 165°F, 5 to 8 minutes per side. Transfer to a clean cutting board.
  4. Toss bok choy with 1 tablespoon oil in a large bowl. Transfer to the pan and broil, stirring once, until lightly charred, about 3 minutes total.
  5. Whisk the remaining 3 tablespoons oil with tamari, lime juice, peanut butter, brown sugar, ginger and garlic in the bowl. Reserve ¼ cup of the sauce. Scrape the squash from the shells into the remaining sauce and stir gently to combine.
  6. Slice the chicken and serve with the squash, bok choy, reserved sauce and scallion.

Nutrition information

  • Serving size: 2 cups
  • Per serving: 402 calories; 21 g fat(4 g sat); 6 g fiber; 27 g carbohydrates; 29 g protein; 36 mcg folate; 63 mg cholesterol; 12 g sugars; 2 g added sugars; 5,711 IU vitamin A; 61 mg vitamin C; 190 mg calcium; 3 mg iron; 711 mg sodium; 601 mg potassium
  • Nutrition Bonus: Vitamin A (114% daily value), Vitamin C (102% dv)
  • Carbohydrate Servings: 2
  • Exchanges: ½ vegetable, 1½ starch, 3 lean protein, 3½ fat

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