Chicken Parmesan-Stuffed Spaghetti Squash

Chicken Parmesan-Stuffed Spaghetti Squash

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From: EatingWell.com, October 2019

This filling, hearty stuffed spaghetti squash is a lower-carb version of your traditional chicken Parmesan with pasta. This chicken Parmesan recipe is still full of cheesy goodness, but has the added benefit of sweet winter squash. If you can't find two small squashes, use one (3-pound) squash and cut each half into two portions when ready to serve.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 2 (1½ pound) spaghetti squashes
  • 1½ tablespoons olive oil
  • 1 pound skinless boneless chicken breasts, cut into 1-inch cubes
  • 2 cups chopped yellow onion (from 1 large onion)
  • 5 cloves garlic, chopped (about 2 tablespoons)
  • 1 cup lower-sodium marinara sauce
  • ½ teaspoon crushed red pepper
  • ¼ cup shredded low-moisture, part-skim mozzarella cheese
  • ¼ cup shredded Parmesan cheese

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 400°F. Cut squash in half lengthwise; scoop out and discard seeds. Place squash, cut side down, on a parchment paper-lined rimmed baking sheet. Bake in preheated oven until tender when pierced with a knife, about 40 minutes. (Alternatively, place 2 squash halves in a large microwavable dish with 2 tablespoons water, and microwave on HIGH until tender when pierced with a fork, about 11 minutes. Repeat with remaining squash halves.) Cool 10 minutes. Scrape and scoop out strands with a fork leaving a ½-inch border on sides and bottom. Placed squash strands in a large bowl and set aside. Increase oven temperature to 450°F.
  2. Heat oil in a large skillet over high. Add chicken and cook, stirring occasionally, until just caramelized, about 2 minutes. Add onion and garlic and cook, stirring occasionally, until soft, 4 minutes. Remove from heat. Stir in marinara sauce and crushed red pepper. Add chicken mixture to bowl with squash and toss to combine. Spoon mixture evenly into squash shells. Top with mozzarella and Parmesan.
  3. Bake at 450°F until cheese is melted, 8 to 10 minutes. Let stand 5 minutes before serving.

Nutrition information

  • Serving size: 1 squash boat
  • Per serving: 409 calories; 16 g fat(5 g sat); 7 g fiber; 34 g carbohydrates; 35 g protein; 14 g sugars; 0 g added sugars; 261 mg calcium; 474 mg sodium; 893 mg potassium
  • Nutrition Bonus: Calcium (26% daily value)
  • Carbohydrate Servings:

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