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Spaghetti Squash Primavera
5 min prep time
20 min cook time
5servings
Recipe by
Lara Rondinelli-Hamilton, RD, CDE, and Jennifer Bucko Lamplough
Source
The Diabetes Cookbook
Photo by
Photography by Eric Hinders, Styling by Matt Zack, Food Styling by Skyler Myers
How to Make Spaghetti Squash Primavera
Using spaghetti squash instead of pasta makes for a lighter, lower carb version of a classic pasta primavera.
5 min prep time
20 min cook time
5servings
1 1/2 cups
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Step-By-Step Instructions:
- Cut the spaghetti squash in half lengthwise and remove the seeds. Place the squash in a microwave-safe baking dish, cut side down. Loosely cover the dish with a lid, leaving room to vent. Microwave the squash for 10 to 15 minutes. The squash is done when it’s soft to the touch. Set aside.
- While the squash is cooking, add 1½ Tbsp of the olive oil to a large skillet over medium-high heat. Season the chicken with the oregano and black pepper. Add the chicken to the skillet and cook for about 10 minutes, stirring frequently, until the chicken is cooked to an internal temperature of at least 165° F. Remove it from the skillet and set aside.
- In the same skillet, heat the remaining 1½ Tbsp of olive oil over medium-high heat. Add the broccoli and red pepper, and sauté for 5 to 7 minutes. Add the garlic and sauté for 30 seconds. Add the spinach and chicken broth, and cook an additional 4 minutes.
- Use a fork to pull out the flesh of the squash. Add the squash “noodles” and the chicken to the skillet. Heat for 2 minutes, mixing well. Top with the Parmesan cheese. Divide among 5 bowls and serve.
Nutrition facts
5 Servings
-
Serving Size
1 1/2 cups
- Amount per serving Calories 270
-
Total Fat
12g
- Saturated Fat 2.3g
- Trans Fats 0g
- Cholesterol 55mg
- Sodium 260mg
-
Total Carbohydrate
18g
- Dietary Fiber 5g
- Total Sugars 7g
- Added Sugars 0g
- Protein 24g
- Potassium 750mg
- Phosphorous 245mg
Ingredients
spaghetti squash
1 (about 4 lb)
Extra Virgin Olive Oil (divided)
3 tbsp
boneless, skinless chicken breasts (cut into 1-inch cubes)
1 lbs
dried oregano
1/4 tsp
black pepper
1/4 tsp
broccoli (chopped into florets, about 3 1/2 cups total)
2 heads
red bell pepper (diced)
1
garlic (minced)
2 clove
baby spinach
3 cup
fat-free, low sodium chicken broth
1 cup
freshly grated parmesan cheese
3 tbsp
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