Spaghetti-Squash Chicken Parmesan

Spaghetti squash and buttermilk-soaked chicken lighten up this family favorite. From Prevention Healthy Cooking.

Wait, there's more! Read the blog post about this recipe.

Spaghetti-Squash Chicken Parmesan

LiveBetterAmericaRecipe by LiveBetterAmerica

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20 minutes

1 hour 45 minutes

4 servings

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Nutrition Info

  • 1 Serving
  • 430
  • 11g
    (Saturated Fat 3 1/2g, Trans Fat 0g)
  • 75mg
  • 810mg
  • 50g
    (Dietary Fiber 5g, Sugars 20g)
  • 32g
  • Percent Daily Value*
  • 15%
  • 15%
  • 25%
  • 15%
  • Exchanges
  • 3 1/2
  • 2
  • 1 1/2
  • Carbohydrate Choices
  • 3

*Percent Daily Values are based on a 2,000 calorie diet.

Tips & Techniques

  • Squash Calories

    At about 30 calories per cup, spaghetti squash is a great lower-calorie alternative to traditional pasta. Plus, squash adds a veggie boost to your day.

  • Source

    Eat Up Slim Down Annual Recipes 2004 from Prevention® (2004) p. 96

  • No buttermilk? Use 1/2 cup fat-free (skim) milk plus 1 tablespoon lemon juice instead.

Notes

©Copyright 2009, Rodale, Inc.

Ingredients

  • 4  small boneless skinless chicken breasts
  • 1/2  cup buttermilk*
  • 1  medium spaghetti squash (about 3 lb), cut in half
  • 1/2  cup rice flour, Gold Medal® unbleached or Gold Medal® all-purpose flour
  • 1/3  cup grated Parmesan cheese
  • 1  teaspoon garlic powder
  • 1 3/4  cups spaghetti sauce

Directions

  1. 1Place chicken in 13x9-inch baking dish and pierce in several places with fork. Pour buttermilk over chicken, turning to coat both sides. Cover and refrigerate 1 hour.
  2. 2Place squash, cut sides up, in microwaveable dish. Cover with plastic wrap; microwave on High 25 minutes or until fork-tender. Using a fork, scrape flesh from squash. Keep warm.
  3. 3Meanwhile, heat oven to 375°F. Spray large baking dish with cooking spray.
  4. 4In shallow dish, combine flour, 1/4 cup of cheese, and the garlic powder. Remove chicken from buttermilk, reserving buttermilk. Coat both sides of chicken with the flour mixture; dip in reserved buttermilk. Coat chicken again with flour mixture. Place in sprayed baking dish. Spoon about 2 tablespoons spaghetti sauce onto each chicken breast and sprinkle with remaining cheese.
  5. 5Bake 25 minutes or until a thermometer inserted in the thickest portion registers 160°F and the juices run clear.
  6. 6Meanwhile, heat remaining spaghetti sauce in medium saucepan over medium heat. Serve with the chicken and spaghetti squash.

Categories: Course, Main Dishes, Cuisine, Italian

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