Chicken Parmesan and Spaghetti Squash

This weekend I spent hours in the kitchen cooking squash, chicken, ground turkey, etc. in order to better prepare for my first week of a summer job.  The result = a new recipe to share!  I made an easy chicken parmesan that was healthy, low carb and fat, and high in protein!

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Chicken Parmesan

Ingredients:

  • 1 Spaghetti squash
  • 2lbs Chicken tenders
  • 3 egg whites
  • 1 C. Oat Bran Original
  • 1 tsp. rosemary
  • 1 tsp. basil
  • 1 tsp. oregano
  • 1 tsp. time
  • 1 tsp. red pepper flakes (optional)
  • cheese (optional)
  • tomato sauce

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Directions:
Preheat oven to 375 degrees.  Cut spaghetti squash in half, scoop out the seeds, then place cut side down in a 13×9 pan with about an inch of water in the pan.  Cook spaghetti squash for 45-50 minutes–flipping the squash halfway through the cooking process.  While squash is cooking, blend the 1 C. oat bran in a food processor till bread crumb texture.  Add bran to a bowl and add the rosemary, time, oregano, and basil. To another bowl, add 3 egg whites and whisk together.  Cut each chicken tenderloin in half to make them thinner and cut down on cooking time.  Dip each chicken tenderloin one at a time into the egg bowl then add to the bran bowl and and coat with the “breading” mixture then add to a sprayed pan.  Once spaghetti squash is done, turn oven down to 350.  Add the chicken tenderloins to the oven and cook for 25-30 min.
To prepare the squash, simply run a fork down the squash to remove all of the spaghetti “noodles”.  Add a desired amount to a bowl and then add some chicken tenders to the bowl and add sauce and cheese if you would like., then enjoy!
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Nutrition Facts:
**For 2c. Spaghetti Squash and 8oz chicken tenders with 1/2c. Huntz Tomato Sauce**
Calories- 331
Fat- 3g
Carbs- 23g
Protein- 53g

 

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