Spaghetti Squash Primavera

Spaghetti Squash Primavera
Source: The Diabetes Cookbook/Diabetes Forecast. Recipe Credit: . Photo Credit: Photography by Eric Hinders, Styling by Matt Zack, Food Styling by Skyler Myers.
Summary


Using spaghetti squash instead of pasta makes for a lighter, lower carb version of a classic pasta primavera.

Find this recipe and more in The Diabetes Cookbook. To order dierctly from the American Diabetes Association, click here.
 

This recipe featured in:

Diabetes Forecast Magazine



 

  • Prep time
    5 min
  • Cook time
    20 min
  • Servings
    5 Servings
  • Serving size
    1 1/2 cups
Dinner Gluten-Free Main Dish Quick & Easy High in Fiber Veggie Rich
Nutrition Facts

Nutrition Facts

5 Servings

  • Serving Size
    1 1/2 cups
  • Amount per serving Calories 270

  • Total Fat 12g
    • Saturated Fat 2.5g
    • Trans Fat 0g
  • Cholesterol 55mg
  • Sodium 260mg
  • Total Carbohydrate 18g
    • Dietary Fiber 5g
    • Total Sugars 7g
  • Protein 24g
  • Potassium 750mg
  • Phosphorus 250mg

Choices/Exchanges: 4 Nonstarchy vegetable, 2 Lean protein, 1 Fat

Dinner Gluten-Free Main Dish Quick & Easy High in Fiber Veggie Rich
Ingredients

Ingredients

  • spaghetti squash
    1 (about 4 lb)
  • extra virgin olive oil (divided)
    3 tbsp
  • boneless, skinless chicken breasts (cut into 1-inch cubes)
    1 lbs
  • dried oregano
    1/4 tsp
  • black pepper
    1/4 tsp
  • broccoli (chopped into florets, about 3 1/2 cups total)
    2 heads
  • red bell pepper (diced)
    1
  • garlic (minced)
    2 clove
  • baby spinach
    3 cup
  • fat-free, low sodium chicken broth
    1 cup
  • freshly grated parmesan cheese
    3 tbsp
Directions

Directions

  1. Cut the spaghetti squash in half lengthwise and remove the seeds. Place the squash in a microwave-safe baking dish, cut side down. Loosely cover the dish with a lid, leaving room to vent. Microwave the squash for 10 to 15 minutes. The squash is done when it’s soft to the touch. Set aside.

  2. While the squash is cooking, add 1½ Tbsp of the olive oil to a large skillet over medium-high heat. Season the chicken with the oregano and black pepper. Add the chicken to the skillet and cook for about 10 minutes, stirring frequently, until the chicken is cooked to an internal temperature of at least 165° F. Remove it from the skillet and set aside.

  3. In the same skillet, heat the remaining 1½ Tbsp of olive oil over medium-high heat. Add the broccoli and red pepper, and sauté for 5 to 7 minutes. Add the garlic and sauté for 30 seconds. Add the spinach and chicken broth, and cook an additional 4 minutes.

  4. Use a fork to pull out the flesh of the squash. Add the squash “noodles” and the chicken to the skillet. Heat for 2 minutes, mixing well. Top with the Parmesan cheese. Divide among 5 bowls and serve.

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