Tuscan Chicken and Spaghetti Squash
Highlighted under: Healthy & Light
Savor the vibrant flavors of the Mediterranean with this delicious Tuscan Chicken and Spaghetti Squash recipe. Juicy chicken breasts are paired with sun-dried tomatoes, creamy spinach, and aromatic herbs, served over roasted spaghetti squash for a wholesome, low-carb meal that’s perfect for any day of the week. This dish is not only satisfying but also healthy, making it a fantastic choice for family dinners or meal prep.
This Tuscan Chicken and Spaghetti Squash recipe embodies the essence of Mediterranean cuisine, providing a balance of flavors and nutrients.
Healthy and Delicious
This Tuscan Chicken and Spaghetti Squash recipe is a celebration of flavorful and nutritious ingredients. Combining protein-rich chicken with nutrient-dense vegetables like spinach and sun-dried tomatoes offers a well-rounded meal that satisfies your taste buds and nourishes your body. The method of roasting spaghetti squash not only adds a subtle sweetness but also provides a satisfying texture, making it an excellent replacement for traditional pasta.
Choosing a low-carb meal doesn’t mean sacrificing taste or satisfaction. This recipe successfully integrates aromatic herbs and savory flavors, ensuring you enjoy every bite. Additionally, the vibrant colors of the dish enhance its appeal, making it a feast for both the eyes and the palate. It’s an ideal choice for anyone wanting to eat healthier while still enjoying hearty meals.
Perfect for Meal Prep
One of the standout features of this recipe is its versatility for meal prep. You can easily make a larger batch and store individual portions in the refrigerator for quick, healthy lunches or dinners throughout the week. The flavors continue to develop when reheated, ensuring you can enjoy a delicious meal even when short on time.
Simply store the chicken and sauce separately from the spaghetti squash to maintain the best texture. On a busy day, you can quickly reheat the chicken mixture while serving it over freshly cooked spaghetti squash, making a nutritious meal without the fuss. This recipe truly streamlines your meal preparation efforts.
Family-Friendly and Customizable
Families will appreciate this dish for its rich flavors and abundance of nutrients, making it an excellent addition to any dinner table. Children and adults alike will love the savory chicken paired with the creamy spinach and sun-dried tomatoes. Plus, spaghetti squash introduces a fun twist that can pique children's curiosity about healthy foods.
Feel free to customize the recipe according to your family's tastes. Add in different vegetables like bell peppers or zucchini, or substitute the chicken with other proteins like turkey or chickpeas for a vegetarian option. The versatility of ingredients allows for creativity, ensuring that each meal feels new and exciting.
Ingredients
Chicken and Sauce
- 4 chicken breasts
- 1 cup sun-dried tomatoes
- 2 cups fresh spinach
- 2 cloves garlic, minced
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
Spaghetti Squash
- 1 medium spaghetti squash
- 1 tablespoon olive oil
- Salt and pepper to taste
Make sure to gather all the ingredients before starting the recipe.
Cooking Steps
Prepare the Spaghetti Squash
Preheat your oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle with olive oil, season with salt and pepper, and place cut-side down on a baking sheet. Roast for about 30 minutes or until tender.
Cook the Chicken
In a large skillet, heat a bit of oil over medium heat. Season the chicken breasts with salt, pepper, and Italian seasoning. Cook for about 6-7 minutes per side until cooked through. Remove from the pan and set aside.
Make the Sauce
In the same skillet, add garlic and sun-dried tomatoes. Sauté for 2-3 minutes. Add the spinach and cook until wilted. Return the chicken to the pan and combine everything.
Serve
Once the spaghetti squash is cooked, use a fork to scrape out the strands. Serve the chicken mixture over the spaghetti squash.
Enjoy your healthy meal!
Serving Suggestions
To elevate your Tuscan Chicken and Spaghetti Squash dish, consider serving it with a sprinkle of freshly grated Parmesan cheese on top. The cheesy, nutty flavor will complement the savory chicken and creamy spinach sauce beautifully. Additionally, a drizzle of balsamic reduction can add a touch of sweetness and acidity, balancing the richness of the dish.
Pair the meal with a side salad dressed in a light vinaigrette to add freshness and crunch. Include ingredients like arugula, cherry tomatoes, and sliced cucumbers for extra flavor and nutrition. This will create an inviting plate that keeps the meal light yet satisfying.
Nutritional Information
This Tuscan Chicken and Spaghetti Squash recipe is not only delicious but also packed with nutrients. Each serving is rich in protein thanks to the chicken, while the spinach is an excellent source of vitamins A and C, essential for a healthy immune system. Spaghetti squash is a fantastic low-calorie alternative to pasta, providing dietary fiber to support digestive health.
With controlled portions, this meal fits well within a balanced diet, making it suitable for those watching their carbohydrate intake or aiming for a healthier lifestyle. Embracing this recipe can help you meet your nutritional goals without compromising on flavor.
Storage Tips
To maximize freshness and flavor, make sure to store any leftovers in airtight containers. Refrigerated, the chicken and sauce should last for 3-4 days. If you're making a larger batch and want to keep it longer, consider freezing portions. Just be sure to cool down the dish before transferring it to freezer-friendly containers.
When you're ready to enjoy your leftovers, simply reheat in a skillet over medium heat or in the microwave until warmed through. For the spaghetti squash, a quick steam or reheat can restore its texture. Avoid leaving the dish out at room temperature for extended periods to ensure food safety.
Questions About Recipes
→ Can I substitute chicken with another protein?
Yes, turkey or tofu can be good alternatives.
→ How do I store leftovers?
Store in an airtight container in the refrigerator for up to 3 days.
Tuscan Chicken and Spaghetti Squash
Savor the vibrant flavors of the Mediterranean with this delicious Tuscan Chicken and Spaghetti Squash recipe. Juicy chicken breasts are paired with sun-dried tomatoes, creamy spinach, and aromatic herbs, served over roasted spaghetti squash for a wholesome, low-carb meal that’s perfect for any day of the week. This dish is not only satisfying but also healthy, making it a fantastic choice for family dinners or meal prep.
Created by: Phoebe Drake
Recipe Type: Healthy & Light
Skill Level: Intermediate
Final Quantity: 4 servings
What You'll Need
Chicken and Sauce
- 4 chicken breasts
- 1 cup sun-dried tomatoes
- 2 cups fresh spinach
- 2 cloves garlic, minced
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
Spaghetti Squash
- 1 medium spaghetti squash
- 1 tablespoon olive oil
- Salt and pepper to taste
How-To Steps
Preheat your oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle with olive oil, season with salt and pepper, and place cut-side down on a baking sheet. Roast for about 30 minutes or until tender.
In a large skillet, heat a bit of oil over medium heat. Season the chicken breasts with salt, pepper, and Italian seasoning. Cook for about 6-7 minutes per side until cooked through. Remove from the pan and set aside.
In the same skillet, add garlic and sun-dried tomatoes. Sauté for 2-3 minutes. Add the spinach and cook until wilted. Return the chicken to the pan and combine everything.
Once the spaghetti squash is cooked, use a fork to scrape out the strands. Serve the chicken mixture over the spaghetti squash.
Nutritional Breakdown (Per Serving)
- Carbohydrates: 22g
- Protein: 40g
- Fat: 15g