Spaghetti squash and chicken parmesan—two seemingly disparate dishes—unite in this surprisingly harmonious recipe. This healthier take on a beloved classic retains all the cheesy, comforting goodness while significantly reducing the carbs and calories. It's a perfect weeknight meal that’s both satisfying and nutritious.
What is Spaghetti Squash?
Spaghetti squash is a winter squash variety known for its stringy, spaghetti-like flesh once cooked. Its mild flavor makes it a versatile base for numerous dishes, easily absorbing the flavors of sauces and seasonings. It’s a low-carb, high-fiber alternative to traditional pasta, making it a popular choice among health-conscious individuals.
How to Make Spaghetti Squash and Chicken Parmesan?
This recipe combines the ease of preparing spaghetti squash with the rich, savory flavors of chicken parmesan. Here’s a step-by-step guide:
Ingredients:
- 1 medium spaghetti squash
- 1.5 lbs boneless, skinless chicken breasts
- 1 cup breadcrumbs (panko recommended)
- 1/2 cup grated Parmesan cheese
- 1/4 cup chopped fresh basil
- 1 large egg, beaten
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 2 cups marinara sauce (homemade or store-bought)
- 1 cup shredded mozzarella cheese
Instructions:
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Prepare the Spaghetti Squash: Preheat oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds. Place cut-side down on a baking sheet and bake for 40-50 minutes, or until tender. Once cooked, let it cool slightly before using a fork to scrape out the strands.
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Prepare the Chicken: Cut the chicken breasts into 1-inch thick cutlets. In a shallow dish, combine breadcrumbs, Parmesan cheese, basil, garlic powder, salt, and pepper. Dip each chicken cutlet in the beaten egg, then dredge in the breadcrumb mixture, ensuring it's fully coated.
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Bake the Chicken: Heat a tablespoon of olive oil in an oven-safe skillet over medium-high heat. Brown the chicken cutlets for 2-3 minutes per side. Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the chicken is cooked through.
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Assemble and Bake: Spread the spaghetti squash strands in the skillet with the chicken. Top with marinara sauce and mozzarella cheese. Return to the oven for 5-7 minutes, or until the cheese is melted and bubbly.
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Serve: Garnish with fresh basil and serve immediately.
Is Spaghetti Squash Healthier Than Regular Pasta?
Yes, spaghetti squash is generally considered healthier than regular pasta. It's lower in carbohydrates and calories while being higher in fiber and vitamins. It's also a good source of vitamin A and potassium. However, both spaghetti squash and pasta can be part of a healthy diet, depending on portion sizes and overall dietary habits.
How Many Calories Are in Spaghetti Squash and Chicken Parmesan?
The calorie count of this dish varies depending on the ingredients used and portion sizes. A reasonable estimate would be around 400-500 calories per serving. However, using lean chicken and reducing the amount of cheese can lower the overall calorie count.
Can I Use Other Vegetables Instead of Spaghetti Squash?
While spaghetti squash provides the ideal texture and mild flavor for this recipe, you can experiment with other vegetables. Zucchini noodles (zoodles) are a popular alternative, though they have a slightly different texture. Butternut squash, also easily shredded, could also work, offering a sweeter flavor profile.
Is Spaghetti Squash Gluten-Free?
Yes, spaghetti squash is naturally gluten-free, making it a great option for those with gluten sensitivities or celiac disease.
What Are the Nutritional Benefits of Spaghetti Squash?
Spaghetti squash is a good source of several essential nutrients, including vitamin A, vitamin C, potassium, and fiber. Fiber aids digestion, while potassium is important for maintaining healthy blood pressure. The vitamins contribute to overall health and immunity.
This delicious and healthy twist on a classic dish is sure to become a favorite. Enjoy!
