Healthy Spaghetti Squash Chicken Parmesan Recipe

Ingredients

• 1 (3 pound) spaghetti squash, halved lengthwise and seeded
• extra-virgin olive oil cooking spray
• 2 large egg whites
• 0.5 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

Instructions

1. Preheat your oven to 425°F (220°C). Prepare a baking sheet by lining it with parchment paper.
2. Lightly spray the cut sides of the spaghetti squash with cooking spray. Place the squash cut-side down on the prepared baking sheet and cover with aluminum foil.
3. Roast in the preheated oven until the squash is tender and easily pierced with a fork, approximately 40 to 45 minutes.
4. While the squash roasts (around the 20-minute mark), pour egg whites into a shallow bowl. In a separate bowl, mix together almond flour, Parmesan cheese, salt, and pepper.
5. Dip each chicken breast into the egg whites, ensuring it's fully coated. Then, transfer the chicken to the almond flour mixture, pressing to coat completely.
6. Warm olive oil in a large skillet over medium heat. Place the chicken breasts in the skillet and cook until lightly browned, about 7 minutes. Flip and cook for another 7 to 8 minutes until golden brown and cooked through.
7. While the chicken cooks, combine diced tomatoes, minced garlic, fresh parsley, and Italian seasoning in a large saucepan. Simmer over medium-low heat for 7 to 10 minutes, until heated through and fragrant.
8. Once the squash is tender, remove it from the oven. Use a fork to shred the squash flesh directly into the tomato sauce. Stir to combine, ensuring the squash is well coated and heated through, about 5 minutes.
9. Divide the spaghetti squash and sauce mixture evenly among 5 plates. Top each serving with a perfectly cooked chicken breast and serve immediately.

Nutrition

• Calories: 382 kcal
• Fat Content: 15 g
• Fiber Content: 3 g
• Sugar Content: 1 g
• Sodium Content: 802 mg
• Protein Content: 37 g
• Cholesterol Content: 82 mg
• Carbohydrate Content: 29 g
• Saturated Fat Content: 3 g
• Unsaturated Fat Content: 0 g