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Spaghetti-Squash Chicken Parmesan

Spaghetti-Squash Chicken Parmesan
Recipe Tip
Squash Calories
At about 30 calories per cup, spaghetti squash is a great lower-calorie alternative to traditional pasta. Plus, squash adds a veggie boost to your day.
Source
Eat Up Slim Down Annual Recipes 2004 from Prevention® (2004) p. 96
No buttermilk? Use 1/2 cup fat-free (skim) milk plus 1 tablespoon lemon juice instead.

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Based on 18 ratings

Spaghetti squash and buttermilk-soaked chicken lighten up this family favorite. From Prevention Healthy Cooking.
Prep Time:20 min
Start to Finish:1 hr 45 min
makes:4 servings
4small boneless skinless chicken breasts
1/2cup buttermilk*
1medium spaghetti squash (about 3 lb), cut in half
1/2cup rice flour, Gold Medal® unbleached or Gold Medal® all-purpose flour
1/3cup grated Parmesan cheese
1teaspoon garlic powder
1 3/4cups spaghetti sauce
1.Place chicken in 13x9-inch baking dish and pierce in several places with fork. Pour buttermilk over chicken, turning to coat both sides. Cover and refrigerate 1 hour.
2.Place squash, cut sides up, in microwaveable dish. Cover with plastic wrap; microwave on High 25 minutes or until fork-tender. Using a fork, scrape flesh from squash. Keep warm.
3.Meanwhile, heat oven to 375°F. Spray large baking dish with cooking spray.
4.In shallow dish, combine flour, 1/4 cup of cheese, and the garlic powder. Remove chicken from buttermilk, reserving buttermilk. Coat both sides of chicken with the flour mixture; dip in reserved buttermilk. Coat chicken again with flour mixture. Place in sprayed baking dish. Spoon about 2 tablespoons spaghetti sauce onto each chicken breast and sprinkle with remaining cheese.
5.Bake 25 minutes or until a thermometer inserted in the thickest portion registers 160°F and the juices run clear.
6.Meanwhile, heat remaining spaghetti sauce in medium saucepan over medium heat. Serve with the chicken and spaghetti squash.
Nutritional Information
1 Serving: Calories 430 (Calories from Fat 100); Total Fat 11g (Saturated Fat 3 1/2g, Trans Fat 0g); Cholesterol 75mg; Sodium 810mg; Total Carbohydrate 50g (Dietary Fiber 5g, Sugars 20g); Protein 32g Percent Daily Value*: Vitamin A 15%; Vitamin C 15%; Calcium 25%; Iron 15% Exchanges: 1 1/2 Starch; 2 Other Carbohydrate; 0 Vegetable; 3 1/2 Lean Meat Carbohydrate Choices: 3 
*Percent Daily Values are based on a 2,000 calorie diet.
©Copyright 2009, Rodale, Inc.
 
9 Reviews

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Very good
I made this last night but without the spaghetti squash. The chicken tasted very good and I love that it was healthy. My family loved it.
Posted at 4:20 PM on March 2 2011 by Marie6367
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Loved it!
I am a big fan of spaghetti squash. But the prep on the chicken with the buttermilk soak. Really good. I make my own marinara and added some more veggies - onions, roasted red peppers. All in all, a winner! Thanks!
Posted at 9:55 AM on October 19 2010 by nikki2
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Wow!
This chicken came out delicious. It was my first time making chicken parm, I never really liked the other heavy versions at restaurants so I never thought of making the dish. So glad I found this recipie.
Posted at 3:05 PM on November 11 2009 by
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YUM
The chicken on this was AMAZING!!!! I have 3 young children and 2 out of the 3 thought the spaghetti squash was strange, but my parents and I LOVED it! We will definitley make it again. The squash is slightly sweet and a perfect combo with the spaghetti sauce and chicken!
Posted at 11:32 PM on October 21 2009 by Mommyof32429
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A friend of mine made this for me the other night and I was blown away. It was so much better than a traditional Chicken Parmesan. Who knew that spaghetti squash would taste great with spaghetti sauce? Fabulous!
Posted at 2:26 PM on May 29 2009 by jamierian
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My kids loved it!!
I made this last night and was completely surprised, my kids loved it!! I gave them smaller portions just in case and my 4 year old asked for seconds!! I also told them that it was "crunchy" noodles at first but even after they found out it was squash they still liked it!! The chicken was completely moist!! Will definitely make again!!
Posted at 11:16 AM on April 20 2009 by wnaraisehealthykids
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Excellent!!
This was my first attempt at Chicken Parm, and it turned out incredible. I also added Italian Seasoning and a dash of garlic salt with the powder. I have 6 children and a semi-picky husband and everyone loved it. Will most definftely make again and again!
Posted at 3:31 PM on March 31 2009 by tine3074
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This was awsome!!!
Posted at 12:33 PM on January 29 2009 by litllori
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I added Italian seasoning to the chicken to give a little more flavor.
Posted at 9:37 AM on January 14 2009 by Jackie
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