Skinny Chicken Parmesan Spaghetti Squash
Try this Skinny Chicken Parmesan Spaghetti Squash recipe
Try this Skinny Chicken Parmesan Spaghetti Squash recipe
- 2 eggs
- salt and pepper
- olive oil
- 1 cup shredded mozzarella cheese
- crushed red pepper flakes
- 1 tbsp. sugar
- grated parmesan cheese for serving
- 4 cloves garlic peeled and minced
- 1 large spaghetti squash halved lengthwise, seeds removed (instructions below)
- 1 yellow onion peeled and finely diced
- 1/2 cup dry red wine (something you would drink)
- 2- 28 oz. cans whole peeled san marzano tomatoes
- 1 cup fresh basil leaves chopped or chiffonaded and divided
- about 1.5 lbs. boneless skinless chicken breasts cut into 4 equal portions, (usually i get 2 big chicken breasts and halve them each through their equator to get 4 thin chicken breasts)
- 1 cup flour (any flour works here: all purpose whole wheat, almond, etc.)
- 2 cups unseasoned panko bread crumbs
- Carbohydrate 29.268026667552 g
- Cholesterol 20.156666681635 mg
- Fat 6.91500083700156 g
- Fiber 0.292000006103836 g
- Protein 11.0984533392895 g
- Saturated Fat 3.52294141902027 g
- Serving Size 1 1 serving (412g)
- Sodium 306.909716290961 mg
- Sugar 28.9760266614481 g
- Trans Fat 0.813136896033936 g
- Calories 209 calories
Step-by-step
- Preheat your oven to 400 degrees F, and line a rimmed baking sheet with tin foil.
- Cut your spaghetti squash in half lengthwise with a large, sharp chef's knife, (if it's too difficult, try microwaving it for a couple minutes first to soften it).
- Run your knife in a circle along the membrane dividing the seeds, so you can easily scoop them out.
- Once the seeds are removed, drizzle about a tsp. of olive oil over the inside flesh of each side of the squash.
- Season with a pinch of salt and pepper, and then flip over onto the sheet pan so the cut side is down.
- Bake the squash for 40 minutes. (When it's done, you'll remove it from the oven and set it aside to cool while the chicken goes in to cook.)
- But meanwhile, once the squash is in the oven, you can start on the sauce.
- Heat a Tbsp. of olive oil in a large soup pot oven medium heat.
- Add the finely diced onion to the hot oil, and let cook, stirring occasionally, for 5-7 minutes.
- Season with a pinch of salt and pepper.
- Add the garlic to the pot, and stir, letting cook for only 30 seconds.
- Quickly add the red wine, and turn the heat up to let the wine cook all the way off, (this may take another 5 minutes).
- Once the wine is almost evaporated and the onions are a nice purple color, add the tomatoes and stir.
- Season the tomatoes with another pinch of salt and pepper, as well as the sugar, a pinch of red pepper flakes, (more or less depending on your heat tolerance) and about half the basil leaves.
- Once the sauce is bubbling, turn the heat on medium-low and let the sauce slowly simmer until you're done cooking the squash and chicken (about an hour).
- Stir occasionally, and taste check for seasoning.
- As the sauce cooks, you can crush the tomatoes with your wooden spoon to make it saucier.
- When the squash is almost done cooking and the sauce is bubbling away, prepare the chicken.
- Cover a sheet pan with foil, and coat with non-stick cooking spray (or a thin layer of olive oil).
- Set up three medium-sized bowls in a row.
- Fill the first one with flour, (season with a pinch of salt and pepper and stir) the second one with the cracked and whisked eggs, (season with salt and pepper) and the third one with the breadcrumbs (season with salt and pepper and stir).
- Take one chicken cutlet and first coat it completely in flour, shaking off the residue.
- Then, dip it in the egg, coating it completely.
- Finally, place the chicken in the breadcrumbs, and press firmly to coat evenly on both sides so the breadcrumbs stick.
- Place the completed chicken breast on the sheet pan, and repeat with the remaining three chicken breasts.
- Once they are all coated, (and the squash is out of the oven cooling) place the chicken in the oven for 20 minutes.
- After 20 minutes, remove from the oven, and spoon a ½ cup of the marinara sauce over each chicken breast and top with ½ cup shredded mozzarella cheese.
- Return the chicken to the oven for 5 minutes, or until the cheese is melty.
- Now that the squash is cooled, you can handle it.
- Flip it over, and use a fork to scrape out all the spaghetti-like flesh into 4 portions.
- To serve, spoon the sauce over the spaghetti squash, and place a piece of chicken on top.
- Top with freshly grated parmesan cheese and more fresh, chopped basil.
My Weeknight Winner: Skinny Chicken Parmesan Spaghetti Squash
As a busy working mom, finding time to cook healthy and delicious meals can feel like an impossible feat. Weeknights are a whirlwind of school pick-ups, homework battles, and the ever-present question: "What's for dinner?" I crave meals that are both nutritious and satisfying, without requiring hours in the kitchen. This Skinny Chicken Parmesan Spaghetti Squash recipe has become my absolute weeknight savior. It's quick, easy, and surprisingly elegant – perfect for impressing the family (or myself!) after a long day.
The beauty of this recipe lies in its simplicity. It cleverly swaps traditional pasta for spaghetti squash, dramatically reducing the carbohydrate content while retaining a wonderfully satisfying texture. The spaghetti squash, roasted to perfection, offers a subtly sweet and nutty flavor that complements the savory chicken parmesan beautifully. The sauce, a vibrant and flavorful marinara, is simmered low and slow, allowing the flavors to meld and deepen. And let's not forget the crispy, perfectly breaded chicken cutlets, topped with melty mozzarella – a true comfort food indulgence, guilt-free!
Why I Love This Recipe:
- Healthier Twist: The use of spaghetti squash significantly reduces carbs and calories compared to traditional spaghetti. It's a fantastic way to incorporate more vegetables into your diet.
- Time-Efficient: The recipe comes together relatively quickly. While the sauce simmers, you can prepare the squash and chicken, making it a perfect weeknight solution.
- Flavorful and Satisfying: The combination of the sweet squash, savory chicken, tangy marinara, and creamy mozzarella delivers a rich and satisfying flavor profile that leaves you feeling full and content.
- Versatile: Feel free to experiment with the seasonings and add-ins. A sprinkle of red pepper flakes adds a kick, while fresh herbs brighten up the dish. You can also substitute different cheeses based on preference.
- Family-Friendly: This dish is a crowd-pleaser, even for picky eaters. The familiar flavors of chicken parmesan, presented in a slightly healthier and more interesting way, make it an easy sell for everyone.
Tips for Success:
- Choose a good quality marinara: A flavorful marinara sauce is key to the success of this recipe. Consider using homemade or a high-quality store-bought brand.
- Don't overcook the chicken: Overcooked chicken can be dry. Ensure you cook the chicken just until it's cooked through but still juicy.
- Prep ahead: You can prepare the marinara sauce ahead of time and store it in the refrigerator. This will reduce cooking time on busy weeknights.
- Serve immediately: This dish is best enjoyed fresh out of the oven, while the cheese is melted and bubbly, and the squash is tender.
This Skinny Chicken Parmesan Spaghetti Squash recipe is more than just a meal; it's a testament to the fact that healthy eating doesn't have to mean sacrificing flavor or convenience. It's a dish I can rely on to nourish my family and myself without spending hours in the kitchen. So, if you're looking for a delicious, healthy, and easy weeknight dinner, look no further! Give this recipe a try, and I'm confident it will quickly become a staple in your household as well.
Beyond its deliciousness, this dish is deeply personal to me. It represents a commitment to providing my family with nutritious meals, even amidst the chaos of daily life. It is a celebration of simple ingredients elevated to something truly special, a testament to the fact that even the busiest of lives can find room for nourishing and satisfying home-cooked meals. And that, to me, is priceless.
