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!
- 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
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!
**For 2c. Spaghetti Squash and 8oz chicken tenders with 1/2c. Huntz Tomato Sauce**