Chicken & Spaghetti Squash
TOTAL TIME: Prep: 45 min. Bake: 20 min.
YIELD: 5 servings.
While dreaming up a healthier pasta dish, I decided to experiment with spaghetti squash. After a few tries, I settled on this delicious casserole bursting with flavor but not fat.
Christina Morris, Calabasas, California
Ingredients
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1 medium spaghetti squash (4 pounds)
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1 can (14-1/2 ounces) diced tomatoes, undrained
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2 tablespoons prepared pesto
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1/2 teaspoon garlic powder
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1/2 teaspoon Italian seasoning
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1/4 cup dry bread crumbs
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1/4 cup shredded Parmesan cheese
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1 pound boneless skinless chicken breasts, cut into 1/2-inch cubes
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1 tablespoon plus 1 teaspoon olive oil, divided
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1/2 pound sliced fresh mushrooms
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1 medium onion, chopped
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1 garlic clove, minced
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1/2 cup chicken broth
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1/3 cup shredded cheddar cheese
Directions
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1.
Cut squash in half lengthwise; discard seeds. Place squash cut side down on a microwave-safe plate. Microwave, uncovered, on high for 14-16 minutes or until tender.
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2.
Meanwhile, in a blender, combine the tomatoes, pesto, garlic powder and Italian seasoning. Cover and process until blended; set aside. In a small bowl, combine bread crumbs and Parmesan cheese; set aside.
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3.
In a large skillet, cook chicken in 1 tablespoon oil until no longer pink; remove and keep warm. In the same skillet, saute mushrooms and onion in remaining oil until tender. Add garlic; cook 1 minute longer. Stir in the broth, chicken and reserved tomato mixture. Bring to a boil. Reduce heat; simmer, uncovered, for 5 minutes.
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4.
When squash is cool enough to handle, use a fork to separate strands. In a large ovenproof skillet, layer half of the squash, chicken mixture and reserved crumb mixture. Repeat layers.
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5.
Bake, uncovered, at 350° for 15 minutes or until heated through. Sprinkle with cheddar cheese. Broil 3-4 in. from the heat for 5-6 minutes or until cheese is melted and golden brown.
Nutrition Facts
1-1/2 cups: 301 calories, 13g fat (4g saturated fat), 61mg cholesterol, 507mg sodium, 23g carbohydrate (9g sugars, 5g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1-1/2 starch.
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