This healthy dinner recipe is delicious and filling. The sauce is more flavorful than some white sauce that is higher in fat and calories. Enjoy this healthy dinner recipe any time of year because you do not have to turn on the oven.
Cut the spaghetti squash in half lengthwise. Remove the seeds and pulp with a spoon.
Place cut side down in a oven safe dish with half an inch of water. Bake for 40-45 minutes until it tender.
Once the spaghetti squash is cooked, use a fork to scrape out the flesh. (It will be stringy like spaghetti or angel hair pasta). Because of the squash, this dinner recipe has fewer carbs and fewer calories than other pasta dishes.
In a small bowl, whisk together chicken broth and flour. Mix until smooth.
Pour mixture into a small saucepan and cook over medium heat. When mixture begins to simmer, reduce heat to medium-low.
Add Neufchatel cheese, garlic powder, cayenne pepper or chili powder, mozzarella cheese, salt, and pepper.
Simmer while stirring for about 5 minutes. Remove sauce from heat and set aside.
Dice chicken into small, bite-sized pieces (about 1/2 inch).
Add olive oil to a large frying pan and cook on medium-high heat. When oil is hot, add the diced onions. Cook onions for 5 minutes or until they are soft and slightly browned.
Add diced chicken and cook until chicken is heated up. Add cooked spaghetti squash.
Stir in cheese sauce and cover. Turn off the heat and let the pan set on the warm burner for 5 minutes. Serve garnished with parsley or fresh ground pepper.
|Chicken Breast (1 lb)||499||6 g (1.5 sat)||0||0||105 g|
|Onion (1/4 C)||67||0||16 g||2g||1.5 g|
|1 T Olive Oil||119||13.5 g (2 sat)||0||0||0|
|Spaghetti Squash (3 C)||225||12 g (1.5 sat)||30 g||6 g||3 g|
|Chicken Broth (1 C)||38||1 g||1 g||0||5 g|
|Flour (1 T)||28||0||6 g||0||1 g|
|Low Fat Cream Cheese – Neufchatel (3 oz)||221||20 g (12.5 sat)||3 g||0||8 g|
|Mozzarella Cheese (1/2 C)||160||12 g (7 sat)||1g||0||14 g|
|Total serves 4||1357||64.5 g (30.5 sat)||57 g||8 g||138 g|
|Per 1 3/4C Serving||339||16 g (7.5 sat)||14 g||2g||34g|