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Tuscan Chicken Spaghetti Squash

Tuscan Chicken Spaghetti Squash

Tuscan Chicken Spaghetti Squash is a flavorful low carb dish featuring chicken, Italian seasoning, spinach, and sun-dried tomatoes.
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Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Course Dinner
Cuisine American
Servings 4 servings
Calories 400 kcal

Equipment

  • sharp knife
  • cutting board
  • large nonstick skillet
  • baking sheet
  • spoon

Ingredients
  

Vegetables

  • 1 medium to large spaghetti squash
  • ½ medium onion, diced
  • 3 cloves garlic, minced
  • 4 ounces baby spinach
  • ¼ cup sliced sun-dried tomatoes packed in oil

Protein

  • 1 pound boneless, skinless chicken breast, cut into 1-inch pieces

Fats

  • 1 tablespoon olive oil
  • 2 tablespoons butter

Seasonings

  • ½ teaspoon crushed red pepper flakes
  • 1 ½ teaspoons dried Italian seasoning, divided
  • salt to taste
  • pepper to taste

Dairy

  • 1 cup heavy cream
  • ½ cup freshly shredded or grated Parmesan cheese

Instructions
 

Preparation

  • Preheat oven to 400 degrees and line a rimmed baking sheet with parchment paper.
  • Trim a thin slice from each end of the spaghetti squash. Cut it in half lengthwise and scoop out the seeds.
  • Drizzle inside with olive oil and season with salt and pepper. Place cut side down on a baking sheet.
  • Bake for 40 to 60 minutes until easily poked with a fork.

Cooking Chicken

  • Season chicken with salt, pepper, and ½ teaspoon of Italian seasoning.
  • Melt 1 tablespoon of butter in a skillet over medium-high heat. Cook chicken for 5 to 7 minutes.
  • Remove chicken from skillet and set aside.

Making Sauce

  • Add remaining butter to the skillet. After melting, add onion and cook for 3 minutes. Add garlic and cook for 2 minutes.
  • Add red pepper flakes, remaining Italian seasoning, sun-dried tomatoes, and heavy cream. Simmer for 1 minute.
  • Reduce heat to medium-low, stir in the Parmesan and then spinach. Return chicken to skillet.
  • Use a fork to remove squash strands and stir into the chicken mixture.

Serving

  • Season with salt and pepper to taste. Top with fresh basil and serve.

Notes

Be careful not to overcook the squash to maintain its texture.

Nutrition

Serving: 1servingCalories: 400kcalCarbohydrates: 10gProtein: 30gFat: 28gSaturated Fat: 15gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 90mgSodium: 500mgPotassium: 800mgFiber: 4gSugar: 3gVitamin A: 2000IUVitamin C: 25mgCalcium: 300mgIron: 2mg
Keyword chicken, low carb, spaghetti squash
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