Tuscan Chicken & Spaghetti Squash Delight

$To make Tuscan Chicken and Spaghetti Squash, you need: - 2 medium spaghetti squash - 2 boneless, skinless chicken breasts - 2 tablespoons olive oil - 3 cloves garlic, minced - 1 cup cherry tomatoes, halved - 1 cup fresh spinach - 1/2 cup sun-dried tomatoes, chopped - 1/4 cup heavy cream (or coconut cream for a dairy-free option) - 1 teaspoon Italian seasoning - Salt and pepper to taste - Fresh basil leaves for garnish - Grated Parmesan cheese for garnish (optional) You can play with some ingredients. If you want a vegan dish, swap chicken for tofu or chickpeas. Use nutritional yeast instead of Parmesan for a cheesy flavor. If you don't like sun-dried tomatoes, fresh tomatoes work well. For a lighter sauce, skip the cream or use almond milk. This dish serves four and is packed with nutrients. Each serving has about: - Calories: 350 - Protein: 25g - Carbohydrates: 20g - Fat: 18g - Fiber: 6g This meal offers a good balance of protein and healthy fats. It’s low in carbs, making it great for many diets. Enjoy this colorful plate full of flavor and health! {{ingredient_image_1}} First, you need to preheat your oven to 400°F (200°C). Next, take the spaghetti squash and cut it in half lengthwise. Scoop out the seeds using a spoon. Drizzle 1 tablespoon of olive oil on the cut sides. Then, sprinkle some salt and pepper. Place the squash halves cut-side down on a baking sheet. Roast them in the oven for 30-40 minutes. You want them tender and easy to scrape. While the squash roasts, let’s focus on the chicken. Season the chicken breasts with salt, pepper, and Italian seasoning. Heat a large skillet over medium heat. Add 1 tablespoon of olive oil. Cook the chicken for 6-7 minutes on each side. You want it golden brown and fully cooked. Once done, remove it from the skillet and let it rest. This helps keep it juicy. After a few minutes, slice the chicken into pieces. In the same skillet, add the minced garlic. Sauté it for about 30 seconds until it smells good. Next, add the cherry tomatoes and chopped sun-dried tomatoes. Cook them for 3-4 minutes until they soften. Now, add the fresh spinach and cook until it wilts. Pour in the heavy cream and mix everything. Let the sauce simmer for 2-3 minutes until it thickens a bit. Once the spaghetti squash is done, use a fork to scrape out the insides. It should look like spaghetti! Add the squash to the skillet with the sauce. Toss everything to mix well. Slice your cooked chicken and place it on top of the squash mixture. Enjoy your warm meal! To get the best spaghetti squash, choose ones that feel heavy. A ripe squash has a hard shell and is firm. Cut the squash in half lengthwise and scoop out the seeds. Drizzle olive oil on the cut sides. Season with salt and pepper. Place the halves cut-side down on a baking sheet. Roast at 400°F for 30-40 minutes. The squash should feel soft when done. Use a fork to scrape the insides into strands. This step makes it look like spaghetti. For juicy chicken, use boneless, skinless breasts. Season them well with salt, pepper, and Italian seasoning. Heat olive oil in a skillet over medium heat. Cook each breast for about 6-7 minutes on both sides. The chicken should turn golden brown and reach an internal temp of 165°F. After cooking, let the chicken rest. This keeps it moist and tasty. Slice it right before serving for the best look. To boost the sauce's taste, start with fresh garlic. Sauté it until fragrant but do not burn it. Add halved cherry tomatoes and chopped sun-dried tomatoes. Cook them until they soften. This adds a rich flavor. Stir in fresh spinach and let it wilt. Pour in heavy cream for creaminess. For a twist, try coconut cream if you want it dairy-free. Let the sauce simmer until it thickens a bit. This makes it cling better to the spaghetti squash. Pro Tips Cut the Squash with Care: Use a sharp knife and a sturdy cutting board to safely cut the spaghetti squash in half. This will ensure a clean cut and prevent any accidents. Rest the Chicken: Allow the chicken to rest after cooking. This helps the juices redistribute, resulting in a more tender and flavorful dish. Customize Your Greens: Feel free to add other greens like kale or arugula to the sauce for added nutrition and flavor. They wilt down nicely and enhance the dish. Experiment with Seasoning: Adjust the Italian seasoning and add a pinch of red pepper flakes for a bit of heat to suit your taste preferences. {{image_2}} If you want a dairy-free meal, use coconut cream instead of heavy cream. This gives the sauce a rich, creamy texture without dairy. You can also skip the Parmesan cheese. Fresh basil adds a nice touch to keep the flavor bright. You can swap the chicken for shrimp or tofu. For shrimp, cook them for about 2-3 minutes on each side until pink. If you choose tofu, press it to remove water, then cube and sauté until golden brown. Both options work great with the Tuscan sauce. To make this dish vegetarian, simply leave out the chicken. Add more vegetables like bell peppers, zucchini, or mushrooms instead. These veggies will bring more flavor and texture to the dish. Toss them in with the garlic and tomatoes for a tasty twist. After you finish your Tuscan chicken and spaghetti squash, let it cool. Place leftovers in an airtight container. Store them in the fridge for up to three days. This meal keeps well and tastes great the next day. To reheat, use a microwave or skillet. If using a microwave, heat on medium power. Stir halfway through to ensure even heating. If you prefer a skillet, add a splash of water. Cover the pan to create steam and warm it gently over low heat. You can freeze Tuscan chicken and spaghetti squash for long-term storage. Use freezer-safe containers. Make sure to separate portions for easy meals later. It can last up to three months in the freezer. To thaw, place it in the fridge overnight before reheating. You can serve a fresh salad with this dish. A simple side salad adds crunch. You can also serve garlic bread for a classic touch. If you want a drink, a light white wine works well. Yes, you can prep some parts in advance. Cook the chicken and sauce a day before. Store them in the fridge. You can roast the squash earlier too. Just reheat everything when you are ready to eat. Check the squash after 30-40 minutes in the oven. It should be tender when you poke it with a fork. The skin will also be slightly golden. If it’s hard, it needs more time to cook. You’ve learned how to prepare a tasty Tuscan chicken with spaghetti squash. We discussed all the ingredients, cooking steps, and helpful tips. You can also explore variations to suit your taste or dietary needs. Remember, storing and reheating leftovers is easy if done right. This dish is simple yet flavorful, making it perfect for any meal. Enjoy making it for yourself and loved ones!$

Tuscan Chicken & Spaghetti Squash Delight

A delicious and healthy dish featuring roasted spaghetti squash, tender chicken, and a creamy sauce with fresh vegetables.

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Prep Time 15

Cook Time 45

Total Time 1

Course Main Course

Cuisine Italian

Servings 4

Calories 350 kcal

Ingredients

2 medium spaghetti squash
2 pieces boneless, skinless chicken breasts
2 tablespoons olive oil
3 cloves garlic, minced
1 cup cherry tomatoes, halved
1 cup fresh spinach
0.5 cup sun-dried tomatoes, chopped
0.25 cup heavy cream
1 teaspoon Italian seasoning
to taste salt and pepper
for garnish fresh basil leaves
for garnish grated Parmesan cheese (optional)

Instructions

Preheat your oven to 400°F (200°C).
Cut the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle 1 tablespoon of olive oil over the cut sides and season with salt and pepper. Place the halves cut-side down on a baking sheet and roast in the oven for about 30-40 minutes until tender.
While the squash is roasting, season the chicken breasts with salt, pepper, and Italian seasoning. In a large skillet over medium heat, add the remaining tablespoon of olive oil.
Cook the chicken breasts for about 6-7 minutes on each side, or until they are golden brown and fully cooked. Remove them from the skillet and let them rest before slicing.
In the same skillet, add the minced garlic and sauté for about 30 seconds until fragrant. Then add the cherry tomatoes and sun-dried tomatoes, cooking for 3-4 minutes until they begin to soften.
Stir in the fresh spinach and cook until wilted. Pour in the heavy cream and mix well. Let the sauce simmer for 2-3 minutes until slightly thickened.
Once the spaghetti squash is cooked, use a fork to scrape the insides to create spaghetti-like strands.
Add the spaghetti squash to the skillet with the sauce, tossing to combine and evenly coat the strands with the sauce.
Slice the cooked chicken and arrange it on top of the squash mixture. Serve warm, garnished with fresh basil leaves and a sprinkle of grated Parmesan cheese if desired.

Notes

For a dairy-free option, use coconut cream instead of heavy cream.

Keyword chicken, healthy, Italian, spaghetti squash