Tuscan White Bean & Spaghetti Squash Skillet
User Reviews
4.3
34 reviews
Good
-
Prep Time
20 mins
-
Cook Time
50 mins
-
Total Time
1 hr 10 mins
-
Servings
5 servings
-
Calories
386 kcal
-
Course
Main Course
-
Cuisine
Italian
Tuscan White Bean & Spaghetti Squash Skillet
Report
This delightful recipe is easy to follow and perfect for any occasion.
Share:
Ingredients
- 1 1/4 lb chicken breast raw
- 1 medium spaghetti squash (500 grams flesh)
- 1 .5 oz can cannellini beans drained
- 4 cups kale 270 grams, trimmed and roughly chopped
- 2 oz sun dried tomato sliced
- 1 1/4 cup coconut milk light
- 1 cup chicken broth low sodium
- 1/2 cup dry white wine I like Sauvignon Blanc
- 1/2 onion 55 grams, medium, chopped
- 2 tbsp white whole wheat flour (6 grams)
- 3 tbsp butter 1 1/2 oz, unsalted
- 2 tsp olive oil (0.33 oz)
- 4 cloves garlic 16 grams, minced
- 2 tsp lemon pepper dill seasoning Oh My Spice! brand
- 1/2 tsp ground mustard
- 1/4 tsp red pepper flakes
Instructions
- Optional (but recommended): Brine chicken breasts for 5-12 hours. Get recipe/instructions here.
- Pre-heat oven to 400 degrees. Cut spaghetti squash in half and scoop out seeds. Rub cut sides with 1 tsp olive oil and season with 1/2 tsp lemon pepper seasoning. Bake for 35-40 minutes until flesh flakes away easily with a fork.
- Heat remaining olive oil in a large skillet over medium-high heat. Pound chicken breasts to even thickness (about 1/2-3/4" thick), then season on both sides with salt, pepper, and 1/2 tsp lemon pepper seasoning. Add chicken breasts to skillet and brown on each side for 1-2 minutes, then set aside.
- Add butter to skillet until melted and hot, then add onion and garlic and sauté until tender. Stir in flour until it is absorbed, then gradually whisk in wine, chicken broth, and coconut milk.
- Add sun dried tomatoes and remaining spices to skillet. Stir well, then add cannelini beans to the skillet and stir to combine. Return chicken to skillet and spoon sauce over chicken. Lower heat to a simmer for 10-15 minutes until chicken is cooked through. Stir the kale in during the last 5-10 minutes of cooking, then remove from heat.
- Remove chicken from skillet and allow to rest for a few minutes before slicing. While the chicken rests, add spaghetti squash to skillet and stir until well combined and heated through.
- Divide into 5 servings and add sliced chicken on top. Top with parmesan cheese before serving, if desired.
Notes
- Click here or scan the barcode below to log this meal into My Fitness Pal.
Nutrition Information
Show Details
Calories
386kcal
(19%)
Carbohydrates
27g
(9%)
Protein
35g
(70%)
Fat
15g
(23%)
Cholesterol
85mg
(28%)
Sodium
323mg
(13%)
Potassium
1189mg
(25%)
Fiber
8g
(32%)
Sugar
5g
(10%)
Nutrition Facts
Serving: 5servings
Amount Per Serving
Calories 386 kcal
% Daily Value*
| Calories | 386kcal | 19% |
| Carbohydrates | 27g | 9% |
| Protein | 35g | 70% |
| Fat | 15g | 23% |
| Cholesterol | 85mg | 28% |
| Sodium | 323mg | 13% |
| Potassium | 1189mg | 25% |
| Fiber | 8g | 32% |
| Sugar | 5g | 10% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.3
34 reviews
Good
Other Recipes
You'll Also Love
