Wednesday, May 30, 2012

Spaghetti Squash with Chicken and Sun-dried Tomatoes

The combination of chicken and sun-dried tomatoes is what caught my eye with this recipe, because I usually love those two things together - especially in a pasta. I was therefore intrigued by the use of spaghetti squash as the base for this instead of a pasta, making it very low-carb and therefore super diet friendly! It was a hit with the entire family, the flavors were great and you wouldn't feel like you were missing anything even with how healthy this is.

My changes to the original included adding some onion, using more sun-dried tomatoes and cooking the chicken in the skillet as opposed to using already prepared grilled chicken. I liked doing this too because then you get that extra flavor of cooked chicken in the pan before you start cooking everything else. And, even with the extra step of cooking the chicken this was still a quick, easy meal to put together and enjoyed by everyone!

Recipe adapted from Tasty Kitchen


1 whole Spaghetti Squash
3 Tbsp. Extra Virgin Olive Oil, divided
2 chicken breasts, pounded thin and seasoned with salt, pepper, garlic powder and onion powder
4 cloves garlic, minced
1/2 cup finely chopped onion
1 cup chicken broth, divided
1 3.5 oz pkg. sun-dried tomatoes, chopped
2 cups broccoli florets
1 cup frozen peas
2 whole chicken breasts
1/4 cups grated Parmesan cheese
salt and pepper to taste


1. Preheat oven to 375 degrees (F).

2. With a sharp knife, cut spaghetti squash in half lengthwise. Scrape/remove seeds with a spoon. Place squash halves cut side down on a baking sheet covered with foil and bake for 45 minutes. Let squash cool.

3. Using a fork, scrape the inside of the squash with the tines to remove strands. Set aside.

4. In a large, deep skillet, heat 2 Tbsp. olive oil over medium-high heat. Add chicken and cook about 4-5 minutes on each side, until golden brown and cooked through. Remove from pan and let cool slightly before slicing into thin strips.

5. Add remaining 1 Tbsp. oil to skillet. Add garlic and onion; saute 3-4 minutes. Add 1/4 cup of chicken broth, sun-dried tomatoes, and broccoli and saute 5 minutes. Add peas, sliced chicken, and remaining 3/4 cup of chicken broth. Shake about 1/4 cup parmesan cheese into mixture (just enough to thicken the chicken broth). Reduce heat to medium-low, cover skillet and simmer for about 3 minutes.

6. Serve on top of the squash strands with fresh shaved parmesan cheese.

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