Basil Chicken Spaghetti Squash
User Reviews
4.4
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Prep Time
20 mins
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Cook Time
1 hr
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Total Time
1 hr 20 mins
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Servings
4 to 6 Servings
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Calories
323 kcal
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Course
Main Course
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Cuisine
American
Basil Chicken Spaghetti Squash
Description
This recipe starts by roasting the spaghetti squash halves cut side down after scooping out the seeds, resulting in tender strands reminiscent of pasta. Meanwhile, the chicken is cooked with finely chopped red onion and minced garlic in avocado or olive oil, until softened and thoroughly cooked.
Broccoli florets and spinach are added for color, texture, and nutritional balance, along with sun-dried tomatoes and dried basil which add savory depth and a subtle herbal quality. The dish is finished with crumbled feta cheese, which contributes a tangy creaminess that contrasts the roasted squash's mild flavor.
This dish can be served as a main course that balances protein and vegetables with a low-carb alternative to traditional pasta, making it suitable for varied diets. Leftovers keep well refrigerated up to a week, allowing for convenient reheating.
If sensitive to onion or garlic, omit them and substitute with stone ground mustard or cider vinegar for flavor.Store leftovers in an airtight container in the refrigerator for up to 7 days.
Ingredients
- 1 spaghetti squash roasted, large
- 2 Tbsp avocado oil or olive oil
- 1/2 red onion finely chopped*
- 4 cloves garlic minced*
- 1 broccoli chopped into florets, large crown
- 1 to 1.5 pounds chicken breast chopped, boneless skinless
- 3 cups baby spinach
- 1 cup sun-dried tomatoes drained
- 2 Tbsp basil dried
- 1 tsp salt to taste, sea salt
- 2/3 cup feta cheese crumbled
Instructions
Cook The Spaghetti Squash:
- Preheat the oven to 400 degrees Fahrenheit.
- Cut the tip and tail off of the spaghetti squash, then slice it down the middle lengthwise. Use a fork to scoop out the insides and seeds and discard.
- Drizzle the flesh with a little avocado oil or olive oil and use your hands to spread it around. Sprinkle liberally with sea salt.
- Place cut-side down on a baking sheet and roast for 35 to 50 minutes (depending on your desired level of doneness). I like soft noodles so I bake my spaghetti squash for 45 to 50 minutes.
- Remove the spaghetti squash from the oven and set it aside to let it cool. Once cool enough to handle, use a fork to scrape out the spaghetti squash strands.
Make the Chicken Mixture:
- Heat the avocado oil in a large skillet (I recommend a 12-inch skillet or larger) or thick-bottomed pot over medium-high heat. Add the chopped onion and sauté, stirring occasionally, until softened, about 5 to 8 minutes.
- Transfer the chopped chicken and garlic to the skillet in a single layer and sprinkle with sea salt and pepper. Allow it to sit for 3 minutes before giving it a stir. Continue cooking, stirring every few minutes, until the chicken is nearly cooked through.
- Stir in the chopped broccoli florets, sun-dried tomatoes, spinach, and dried basil. Cover the skillet and cook until the spinach has wilted and the broccoli has reached your desired level of doneness, about 3 to 5 minutes.
- Transfer the cooked spaghetti squash strands and feta cheese to the skillet and stir well until everything is combined. Season with salt and black pepper to taste.
- Serve and enjoy!
Notes
- Roast the spaghetti squash until strands are tender but not mushy to maintain a pleasant texture.
- Sauté onion and garlic until softened to develop mellow flavors without bitterness.
- Add vegetables like broccoli and spinach towards the end to keep their color and slight crunch.
- Incorporate sun-dried tomatoes and dried basil carefully to balance their intensity with other ingredients.
- Feta cheese added at the end adds creaminess and a tangy contrast; crumbling it directly ensures even distribution.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4to 6 Servings
Amount Per Serving
Calories 323 kcal
% Daily Value*
| Serving | 1of 4 | |
| Calories | 323kcal | 16% |
| Carbohydrates | 17g | 6% |
| Protein | 31g | 62% |
| Fat | 15g | 23% |
| Fiber | 6g | 24% |
| Sugar | 6g | 12% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.4
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