Name: Chicken-Spaghetti Squash Bake
Prep time: 55 min
Total time: 100 min
Ingredients: 1 medium spaghetti squash (about 3 lbs.); 4 cups broccoli florets; 1 tablespoon canola oil; 1 (10 ounce) package sliced mushrooms; 1 medium onion, finely chopped; 2 cloves garlic, minced; 0.5 teaspoon dried thyme; 0.5 teaspoon ground pepper; 2 (10 ounce) cans reduced-sodium condensed cream of mushroom soup, such as Campbell's 25% Less Sodium; 1.5 pounds boneless, skinless chicken breasts, cut into bite-size pieces; 0.5 cup shredded extra-sharp Cheddar cheese

Chicken-Spaghetti Squash Bake

3.4

(9)

8 Reviews

In this version of a chicken-and-broccoli casserole, spaghetti squash takes on a creamy texture when baked with cream of mushroom soup.

Joyce Hendley, M.S.

Updated on July 9, 2019

Prep Time:

55 mins

Additional Time:

45 mins

Total Time:

1 hr 40 mins

Servings:

Yield:

8 servings

Nutrition Profile:

Diabetes Appropriate Egg Free Healthy Aging Healthy Immunity Heart Healthy High Blood Pressure High-Protein Low Added Sugars Low Sodium Low-Calorie Nut-Free Soy-Free

Jump to Nutrition Facts

Ingredients

1 medium spaghetti squash (about 3 lbs.)
4 cups broccoli florets
1 tablespoon canola oil
1 (10 ounce) package sliced mushrooms
1 medium onion, finely chopped
2 cloves garlic, minced
½ teaspoon dried thyme
½ teaspoon ground pepper
2 (10 ounce) cans reduced-sodium condensed cream of mushroom soup, such as Campbell's 25% Less Sodium
1 ½ pounds boneless, skinless chicken breasts, cut into bite-size pieces
½ cup shredded extra-sharp Cheddar cheese

Directions

Preheat oven to 375 degrees F. Coat two 8-inch-square baking dishes with cooking spray.
Halve squash lengthwise and scoop out the seeds. Place cut-side down in a microwave-safe dish; add 2 Tbsp. water. Microwave, uncovered, on High until the flesh can be scraped with a fork but is still tender-crisp, 10 to 12 minutes. Scrape the strands onto a plate; set aside.
Place broccoli in the same microwave-safe dish; add 1 Tbsp. water and cover. Microwave on High, stirring occasionally, until just barely tender-crisp, 2 to 3 minutes. Drain and set aside to cool.
Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Add mushrooms and cook, stirring, until they've released their juices, about 8 minutes. Add onion and continue cooking until the onion is tender and the mushrooms are lightly browned, about 8 minutes.
Stir in garlic, thyme, and pepper; cook, stirring, for 30 seconds, Stir in soup (do not dilute with water) and heat through. Stir in chicken and the reserved squash and broccoli; gently toss to combine well.
Divide the mixture between the prepared baking dishes and sprinkle each with 1/4 cup Cheddar. Cover with foil. Label and freeze one casserole for up to 1 month.
Bake the remaining casserole until bubbling, about 25 minutes. Uncover and continue baking until lightly browned along the edges, 10 to 15 minutes more. Let stand for 10 minutes before serving.

Tips

To make ahead: This double-batch recipe makes one casserole for tonight and one to freeze for up to 1 month (see Step 6). To cook from frozen: Thaw overnight in the refrigerator. Spoon off any liquid that has accumulated in the pan, if desired. Bake as directed in Step 7.

Equipment: Two 8-inch-square baking dishes or foil pans

Nutrition Facts (per serving)

273	Calories
12g	Fat
19g	Carbs
25g	Protein

Nutrition Facts
Servings Per Recipe 8
Serving Size 1 4-inch square
Calories 273
% Daily Value *
Total Carbohydrate 19g	7%
Dietary Fiber 5g	16%
Total Sugars 6g
Protein 25g	51%
Total Fat 12g	15%
Saturated Fat 3g	13%
Cholesterol 71mg	24%
Vitamin A 1254IU	25%
Vitamin C 40mg	45%
Folate 53mcg	13%
Sodium 494mg	21%
Calcium 110mg	8%
Iron 1mg	8%
Magnesium 54mg	13%
Potassium 779mg	17%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.