An Italian classic lightened up. This spaghetti squash chicken Parm will soon become a regular dinner in your household.
Ingredients
- 1 (3 pound) spaghetti squash, halved lengthwise and seeded
- extra-virgin olive oil cooking spray
- 2 large egg whites
- ½ cup blanched almond flour
- 2 tablespoons shredded Parmesan cheese
- sea salt and ground black pepper to taste
- 5 (5 ounce) skinless, boneless chicken breasts, pounded flat
- 1 tablespoon extra-virgin olive oil
- 1 (28 ounce) can fire-roasted diced tomatoes
- 2 tablespoons minced garlic
- 1 tablespoon minced fresh parsley
- 1 teaspoon Italian seasoning
Directions
Step 1
Preheat the oven to 425 degrees F (220 degrees C). Line a baking sheet with parchment paper.
Step 2
Spray spaghetti squash flesh with cooking spray, then place cut-sides down on the prepared baking sheet. Cover with foil.
Step 3
Roast in the preheated oven until tender when pierced with a fork, 40 to 45 minutes.
Step 4
After the squash has been cooking for about 20 minutes, place egg whites in a shallow bowl. Combine almond flour, Parmesan cheese, salt, and pepper in a second bowl.
Step 5
Dip each chicken breast in egg whites, then move to flour mixture and coat completely.
Step 6
Heat olive oil in a large saute pan over medium heat. Add chicken breasts and cook until they begin to brown slightly, about 7 minutes. Flip and cook until golden brown on the other sides, 7 to 8 more minutes.
Step 7
As the chicken is cooking, combine tomatoes, garlic, parsley, and Italian seasoning in a large saucepan over medium-low heat; cook until hot, 7 to 10 minutes.
Step 8
Remove squash from the oven and use a fork to shred the flesh directly into the sauce. Mix until well coated and heated through, about 5 minutes.
Step 9
Spoon squash-sauce mixture onto 5 plates and top each with a chicken breast.
Cook’s Note:
Use oat flour for almond flour if you're allergic to nuts.
Nutrition Facts (per serving)
Nutrition Facts | |
---|---|
Servings Per Recipe 5 | |
Calories 382 | |
% Daily Value * | |
Total Fat15g | 19% |
Saturated Fat3g | 13% |
Cholesterol82mg | 27% |
Sodium802mg | 35% |
Total Carbohydrate29g | 10% |
Dietary Fiber3g | 11% |
Total Sugars1g | |
Protein37g | |
Vitamin C18mg | 88% |
Calcium146mg | 11% |
Iron3mg | 14% |
Potassium751mg | 16% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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source by allrecipe
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