HEALTHY 2019 | SPAGHETTI SQUASH | 23
Spaghetti Squash
In the quest to replace carbs, few stand-ins are as delicious as spaghetti squash. When roasted, it transforms to a buttery, spaghetti-like texture that can be paired with a variety of flavors. These recipes contain fatty ingredients like heavy cream and cheese, but they're balanced with the removal of pasta carbs.
Spaghetti Squash CHICKEN PARMESAN INGREDIENTS • • • • • • • • • • • •
1 medium spaghetti squash 2 tablespoons olive oil Kosher salt and freshly ground black pepper, to taste 1 cup vegetable oil 3/4 cup Italian style breadcrumbs 1/4 cup freshly grated Parmesan 2 boneless, skinless chicken breasts, cut crosswise in half 1/2 cup all-purpose flour 2 large eggs, beaten 11/2 cups tomato sauce 1 cup shredded mozzarella cheese 2 tablespoons chopped fresh parsley leaves, optional
DIRECTIONS 1. 2.
Preheat oven to 375°. Lightly oil a baking sheet or coat with nonstick spray. Cut the squash in half lengthwise from stem to tail and scrape out the seeds. Drizzle with olive oil and season with salt and pepper, to taste. 3. Place squash, cut-side down, onto the prepared baking dish. Place into oven and roast until tender, about 35-45 minutes. Remove from oven and let rest until cool enough to handle. 4. Using a fork, scrape the flesh to create long strands. 5. Heat vegetable oil in a large skillet over medium high heat. 6. In a large bowl, combine breadcrumbs and Parmesan; set aside. 7. Working one at a time, dredge chicken in flour, dip into eggs, then dredge in breadcrumbs mixture, pressing to coat. 8. Add chicken to the skillet and cook until evenly golden and crispy, about 3-4 minutes on each side. Transfer to a paper towel-lined plate. Let cool before dicing into bite-size pieces. 9. Preheat oven to broil. Lightly oil a large oven-proof skillet or baking dish or coat with nonstick spray. Add spaghetti squash to the prepared skillet or baking dish and layer with chicken and tomato sauce; sprinkle with cheese. 10. Place into oven and cook until cheese is melted and golden brown, about 2 minutes. Serve immediately, garnished with parsley, if desired.