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4.3 from 51 votes

Tuscan White Bean & Spaghetti Squash Skillet

This delightful recipe is easy to follow and perfect for any occasion.

Prep Time
20 mins
Cook Time
20 mins
Total Time
1 hr 10 mins
Servings: 5 servings
Calories: 386 kcal
Course: Main Course
Cuisine: Italian

Ingredients

  • 1 1/4 lb raw chicken breast
  • 1 medium spaghetti squash (500 grams flesh)
  • 1 .5 oz can cannelini beans, drained
  • 4 cups kale, trimmed and roughly chopped (270 grams)
  • 2 oz sun dried tomatoes, sliced
  • 1 1/4 cup light coconut milk
  • 1 cup low sodium chicken broth
  • 1/2 cup dry white wine (I like Sauvignon Blanc)
  • 1/2 medium onion, chopped (55 grams)
  • 2 tbsp white whole wheat flour (6 grams)
  • 3 tbsp unsalted butter (1 1/2 oz)
  • 2 tsp olive oil (0.33 oz)
  • 4 cloves garlic, minced (16 grams)
  • 2 tsp Oh My Spice! Lemon Pepper Dill Seasoning
  • 1/2 tsp ground mustard
  • 1/4 tsp red pepper flakes

Instructions

    Cup of Yum
  1. Optional (but recommended): Brine chicken breasts for 5-12 hours. Get recipe/instructions here.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. 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

Calories 386kcal (19%) Carbohydrates 27g (9%) Protein 35g (70%) Fat 15g (23%) Cholesterol 85mg (28%) Sodium 323mg (13%) Potassium 1189mg (34%) Fiber 8g (32%) Sugar 5g (10%)

Nutrition Facts

Serving: 5servings

Amount Per Serving

Calories 386

% 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.