Baked Spaghetti Squash And Chicken Recipe
Servings: 4
Ingredients
- 3 lb Spaghetti squash - (to 3 1/2 lbs)
- 2 Tbsp. Butter
- 2 Tbsp. Flour
- 1 x Garlic clove chopped
- 1 c. Chicken broth
- 12 ounce Boneless skinless chicken breasts cut into 1/2" cubes
- 1/2 c. Lowfat milk or possibly heavy cream
- 1/2 c. Freshly-grated Parmesan cheese
- 1/2 c. (packed) Fresh parsley or possibly basil leaves Salt to taste Freshly-grnd black pepper to taste
Directions
- Preheat the oven to 375 degrees.
- With a sharp knife, prick the squash in 2 to 3 places and set it on a baking pan. Bake for 30 min. Remove it from the oven, cut it in half lengthwise and scoop out the seeds. Return the squash halves, cut side down, to the baking sheet and bake for another 30 min or possibly till tender.
- While the squash is cooking, heat the butter in a medium-sized saucepan. Add in the flour and cook for 1 minute, stirring continuously. Add in the garlic, broth and bring the mix to a boil, whisking all the while. Add in the chicken and simmer, uncovered, for 3 to 5 min or possibly till chicken is cooked through. Remove from the heat and stir in the lowfat milk or possibly heavy cream. Season with 1 tsp. of salt and pepper to taste; set aside and reheat over low heat when you remove the squash from the oven.
- Remove the squash from the oven. With a fork rake the squash till it separates fully into strands and only the shell remains. Transfer the strands to pasta bowls. Remove the chicken sauce from the heat, stir in the cheese and parsley or possibly basil and adjust the seasoning. Serve the sauce over the strands of squash.
- This recipe yields 4 to 6 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 398g | |
| Recipe makes 4 servings | |
| Calories 219 | |
| Calories from Fat 72 | 33% |
| Total Fat 8.22g | 10% |
| Saturated Fat 4.34g | 17% |
| Trans Fat 0.02g | |
| Cholesterol 49mg | 16% |
| Sodium 225mg | 9% |
| Potassium 503mg | 14% |
| Total Carbs 21.65g | 6% |
| Dietary Fiber 0.4g | 1% |
| Sugars 1.61g | 1% |
| Protein 16.44g | 26% |
