By Divya Polu
Spaghetti Squash with Chicken Mariana
13 steps
Prep:10minCook:45min
Alternative Protein: 1 fillet (7 oz.) of salmon (280 calories), Additional Vegetables: 2 cups sliced mushrooms (60 calories), 8 oz halved grape tomatoes (61 calories)
NOTE: This recipe has 1840mg of sodium (vs 2190 mg in Whisk)
Updated at: Thu, 17 Aug 2023 06:36:30 GMT
Nutrition balance score
Great
Glycemic Index
35
Low
Glycemic Load
20
High
Nutrition per serving
Calories579.1 kcal (29%)
Total Fat28.4 g (41%)
Carbs56.6 g (22%)
Sugars26.7 g (30%)
Protein30.5 g (61%)
Sodium2190.8 mg (110%)
Fiber13.7 g (49%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings
Spaghetti Squash Base
Ingredients for Recipe
2garlic cloves
minced, 8 calories
2 spraysolive oil cooking spray
4 calories
1chicken breast
medium, grilled, boneless and skinless, 211 calories
1 cupbell peppers
sliced, 29 calories
1 cupspinach
chopped, 49 calories
1 ½ cupspasta sauce
176 calories
½ cupfresh parsley
chopped, 11 calories
1 tspparmesan cheese
7 calories
1 Tbspitalian seasoning
15 calories
Instructions
Instructions - Preparing Spaghetti Squash
Step 1
Preheat oven to 400 degrees F
Step 2
Cut squash in half lengthwise and scoop out the seeds. Rub all over with olive oil and season with salt and pepper.
Step 3
Place the spaghetti squash flesh side-down on baking sheet and use a fork to poke hole on the skin.
Step 4
Bake for 35-40 minutes, until spaghetti squash is tender. Baking time may vary based on the size of the squash.
Step 5
Remove from the oven and flip the squash so it is flesh side up. Then use a fork to scrape the strands.
Step 6
Add spaghetti squash and toss until fully coated.
Instructions - While Spaghetti Squash Cooks
Step 7
Chop chicken breast into pieces and add to a mixing bowl. Season with italian seasoning, a pinch of salt, and black pepper.
Step 8
In a large skillet over medium heat, spray olive oil cooking spray, coating the pan.
Step 9
Add the chicken pieces and cook for 5-7 minutes.
Step 10
Add the garlic cloves and chopped vegetables. Cook until spinach is wilted and bell peppers are softened. Then add the pasta sauce into the skillet.
Step 11
If skillet is not large enough for sauce, add pasta sauce to a separate pot and cook until pasta sauce is boiling.
Step 12
To serve, place the spaghetti squash strands on a plate, and spoon chicken/vegetable mix, and pasta sauce.
Step 13
Add parmesan cheese and fresh parsley on top
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