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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.
Serves: 8
Prep Time: 15 min
Cook Time: 60 min

Ingredients

6-8 cups spaghetti squash, cooked, separated into strands
2 tsp olive oil
2 cloves garlic, minced
1 cup onions, diced
1 lb boneless, skinless chicken breasts, diced
3 cups low-sodium mushroom & garlic pasta sauce
1/2 tsp black pepper, freshly ground
2 cups mozzarella cheese, part skim, 16.5% MF, shredded
1/2 cup feta cheese, crumbled
1/2 cup basil, fresh, sliced
2 tbsp rosemary, fresh, minced

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  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.

Helpful Tip

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
Calories270
Protein24 g
Fat10 g
Saturated Fat5 g
Carbohydrate21 g
Fibre4 g
Sugar9 g
Cholesterol60 mg
Sodium490 mg
Per 350 g serving % Daily Value
Potassium22
Calcium30
Iron10
Vitamin A10
Vitamin C20
Vitamin B632
Vitamin B1231
Folate11
Zinc21