Spaghetti Squash & Chicken Au Gratin

Spaghetti Squash & Chicken Au Gratin

Spaghetti squash is a low carb alternative to traditional spaghetti. When cooked till tender it shreds with a fork into spaghetti-like strands. This deliciously interesting casserole is layered similar to lasagna and the fresh herbs and feta cheese really kick it up a notch and contains only 270 calories per serving.

Ingredients

  • Serves: 8
  • Prep Time:
  • Cook Time:
  • 6-8 cups (1.5 L) spaghetti squash, cooked, separated into strands
  • 2 tsp (10 mL) olive oil
  • 2 cloves garlic, minced
  • 1 cup (250 mL) onions, diced
  • 1 lb (0.5 kg) boneless, skinless chicken breasts, diced
  • 3 cups (750 mL) low-sodium mushroom & garlic pasta sauce
  • 1/2 tsp (2.5 mL) black pepper, freshly ground
  • 2 cups (500 mL) mozzarella cheese, part skim, 16.5% MF, shredded
  • 1/2 cup (125 mL) feta cheese, crumbled
  • 1/2 cup (125 mL) basil, fresh, sliced
  • 2 tbsp (30 mL) rosemary, fresh, minced
  1. Preheat the oven to 350°F (175°C). Spray a 12 x 12 inch (30 x 30 cm) baking dish with non-stick vegetable spray.

  2. Prepare the spaghetti squash by splitting in half lengthwise, removing seeds and discarding. Use a fork to pierce the outer skin in several places. Place squash, cut side down, on a baking dish and pour in ½ cup (125 mL) water. Bake for 45 minutes or until tender when pierced with a fork and you can pull the flesh away into spaghetti-like strands. Alternately, follow the tips above and microwave on HIGH power for 15 minutes. Check for tenderness after 8 minutes. Turn and continue to microwave for 7 minutes or until tender.

  3. Prepare the sauce while the squash is cooking. Heat oil over medium-high heat in a skillet. Sauté minced garlic and diced onion until softened, about 4 minutes.

  4. Cut chicken into ½ inch (1.25 cm) cubes. Add to pan and sauté further until cooked through.

  5. Stir in pasta sauce and freshly ground black pepper. Cover and bring to a boil, reduce heat to low and simmer for 15 minutes.

  6. Mix shredded mozzarella and feta cheese. Slice the basil leaves and mince the rosemary. Mix with the two cheeses.

  7. Spread half of spaghetti squash strands on the bottom of the baking dish. Top with half of the chicken & sauce followed by half the grated cheese and herbs. Repeat layers.

  8. Bake uncovered for 30 minutes or until sauce is bubbling and cheese is lightly browned.

For a healthy dish choose a ready-made sauce that is lower in fat and sodium.

If you want a gluten-free version make sure you use a gluten-free Marinara pasta sauce.

This dish freezes well. You can also thin any leftover with chicken broth for a quick & delicious soup!

Nutrition Info

  • Per 350 g serving Amount
  • Calories 270
  • Protein 24 g
  • Fat 10 g
  • Saturated Fat 5 g
  • Carbohydrate 21 g
  • Fibre 4 g
  • Sugar 9 g
  • Cholesterol 60 mg
  • Sodium 490 mg
  • Per 350 g serving % Daily Value
  • Potassium 22
  • Calcium 30
  • Iron 10
  • Vitamin A 10
  • Vitamin C 20
  • Vitamin B6 32
  • Vitamin B12 31
  • Folate 11
  • Magnesium 19
  • Zinc 21

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