Spaghetti Squash with Chicken
Prep time: 20 minutes
Cook time:
Serves: 4
- Times
- Description
- Image
- Ingredients
- Method
- Notes
- Nutrition
- Prep time: 20 minutes
- Total time: 1 hour 25 minutes
- Serves: 4
Spaghetti squash is a fabulous way to get a nutrient dense, delectable dish on the table under the camouflage of spaghetti. The pickiest eater in my family loves spaghetti squash and asks for it often. One cup provides antioxidants, vitamin B6, manganese, niacin and, fiber plus it is only 42 calories (Link 2022). Being interested in health and nutrition for over 30 years and currently pursuing a masters in integrative nutrition, this dish has become a staple in our family.
To choose spaghetti squash you want to look for a firm yellow squash with a stem intact and no soft spots or bruising. The yellow skin of the squash tells you that there is beta carotene in this vegetable.
This powerful antioxidant can aid your cells from incurring damage thought to lead to cancer (webmd 2022). It is also easy to store. If you have a darker spot in a pantry or cupboard it can last for a few weeks (Cleveland Clinic 2021).
This recipe was passed along to me a few years ago from my sister in law Cassie and has become a staple in our family.
References:
Healthy Family Project (n.d). Everything to Know About Spaghetti Squash.
https://healthyfamilyproject.com/produce-tips/spaghetti-squash/
Health Benefts of Spaghetti Squash. (2021, Sept. 19). WebMD.
https://healthyfamilyproject.com/produce-tips/spaghetti-squash/
Cleveland Clinic (2021, Apr.16). Everything to Know About Spaghetti Squash.
https://health.clevelandclinic.org/everything-to-know-about-spaghetti-squash/
Ingredients
- 2 spaghetti squash
- 1/4 c olive oil, , it will be used to cover squash on both sides
- 1 bottle of truff spaghetti sauce
- 1/2 c freshly shredded parmesan
Optional items
- 2 diced chicken breasts
- 1 t salt
Instructions
- 1)
Preheat oven to 400 degrees.
- 2)
Line a baking sheet with parchment paper or foil, set aside.
- 3)
Carefully slice the squash, this is the most difficult part of the recipe. Make sure your knife is sharp. Try to make the slice even or the steam will not cook the inside as well. If the cut is not even cover the squash with foil after you turn it upside down.
- 4)
Cover the squash with olive oil on both sides, if desire you can add salt and pepper here. Turn upside down and place in the oven for 45-55 minutes.
Ready to go into the oven - 5)
If cooking the chicken you can dice the 2 breasts into 1 inch pieces now. Place in a baking dish with some olive oil and salt and pepper, set aside. You will place the chicken in the oven as soon as the squash comes out. *To keep this dish simple, there is one baking method, the oven, however if you would like to cook up the chicken in a pan you can do that now and set the cooked chicken aside. The chicken should not have any pink in it. It should be white all the way through.
Diced chicken ready for the oven - 6)
After your squash is finished, remove from the oven. If cooking the chicken in the oven turn the oven down to 375 degrees and place the chicken dish in the oven
- 7)
After the squash cools down (about 10 minutes) flip each one over with tongs and add the Truff sauce. If you are not adding chicken, top with freshly grated parmesan and you are ready to eat! If you cooked your chicken in a pan you can add it to the squash with the Truff sauce and top with the freshly grated parmesan.
Finished squash - 8)
If you placed your chicken in the oven it should be done after 15- 20 minutes, double check and make sure your thickest piece is white all the way through. Add to the squash and top with parmesan.
*Alternatives to chicken are ground turkey which my family enjoys, simply cook in a pan while the squash cooks and add salt and pepper!