Monday, February 17, 2014

Clean Chicken Parmesan with Spaghetti Squash

You've heard spaghetti squash is a great substitute for pasta, and you've lugged one home from the store (I get mine at Giant). Now what do you do?
Just about any way you can think of to apply heat can be used to cook spaghetti squash. Here's how I do it. 
Like any winter squash, hacking it up takes muscle and a sharp knife or cleaver. It's also a bit more work to scrape out the seeds and pulp when they are raw.

Method: Just get in there and cut it in half (lengthwise). You don't want to cut it up too small unless you want short strands. Scrape out the seeds and pulp as you would with any squash or pumpkin.

Bake rind side up about 30 to 40 minutes at 375 F.
Microwave 6 to 8 minutes (let stand for a few minutes afterwards)

Separate strands by running a fork through in the "from stem to stern" direction.
Now that you've got the low down on the squash, here's the rest of the recipe...
(2) 8 oz chicken breasts, raw
1 egg white
¼ cup unsweetened almond milk
¼ cup Panko bread crumbs
1 TB Italian seasoning herb blend
½ tsp garlic powder
½ cup tomato sauce
¼ cup low fat mozzarella cheese or parmesan cheese
1 spaghetti squash, approx 2 lbs. (see above link for preparation instructions)
1 tsp olive oil
¼ cup minced onion
salt & pepper, to taste
How to Prepare
1. Preheat oven to 350 degrees Celsius. Coat a small baking pan with cooking spray and set aside. 
2. Put Panko crumbs into a Ziploc bag and add the Italian seasoning and garlic powder. Set aside. 
3. In a small bowl, whisk the egg white and almond milk until well blended. 5. Take one chicken breast and dip both sides into egg mixture then put into Ziploc bag. Repeat with the other chicken breast. Seal then shake the Ziploc bag until both chicken breasts are even coated with the bread crumb ixture. 
4. Place the chicken breasts onto the baking pan and put into preheated oven for 25 minutes, turning once halfway through cooking. 
5. In the meantime, in a skillet, add 1 tsp olive oil and onion over med-high heat. When onion is tender and slightly browned (approximately 5 mins), add the prepared spaghetti squash – about 2.5 cups (Refer back to the top for preparation instructions). 

6. Cook squash, stirring every few minutes, for 15 minutes. Turn off heat and let sit in pan. 

7. Remove the chicken from the oven and evenly layer half of the tomato sauce then half of the cheese onto each breast. 

8. Put back into the oven and broil (you must change oven temp setting to Broil) for approximately 5 minutes, until cheese is fully melted. 

9. Apportion half of the spaghetti squash and one chicken breast onto a plate. (Share the other portion with a special someone or save for leftovers tomorrow!) Enjoy!

No comments:

Post a Comment