Spaghetti squash is such a fun vegetable to use. Whether you are using it as a spaghetti replacement or as a fancy side dish, there are many different flavors you can make with it. This recipe uses squash instead of the spaghetti typically eaten with chicken parmesan and is delicious nonetheless. This flavorful baked chicken, breaded in whole wheat breadcrumbs and topped with marinara sauce and cheese, is healthy, high in protein, and overall a very balanced meal. Top this tender chicken with basil and you will feel like you are eating in Italy.

Health Benefits of Spaghetti Squash

One tip to remembering the vitamins and minerals in specific fruits and vegetables is by looking at the color of the food. Yellow fruits and vegetables are high in vitamin A. Spaghetti squash also contains some vitamin C, potassium, and manganese. Vitamins A and C are both antioxidants, which help protect the body from free radicals and boost the immune system.

Another health benefit of spaghetti squash is that it contains fiber. Fiber is very beneficial for the body because it helps the bowels function properly and helps maintain blood sugar levels. For both of these reasons, fiber is proven to help with weight loss and weight maintenance. Whether you are losing, maintaining, or even gaining weight, spaghetti squash is beneficial to YOU!

Tips for making Healthy Chicken Parmesan:

• Cheese Substitutes: I am a big fan of cheese, so I love using a combination of both parmesan and mozzarella cheese. If you are lactose intolerant, you can still make this recipe! Skip the cheese and eat with extra marinara sauce.

• Whole Wheat Breadcrumbs: If you don’t have whole wheat breadcrumbs, normal breadcrumbs will work fine. I prefer using whole wheat when I can find them because whole wheat foods have a lower glycemic index and are better on the gut. That being said, they are a little difficult to find at your typical grocery store!

• Fresh vs. Dried Basil: If you have fresh basil, use it! I love fresh basil because it has a unique aroma and taste when cooking with it. You can’t get quite that fresh of a taste with dried basil, but if that is what you have, use it! It is the next best thing and does the job.

• Vegetables: Although squash is technically a vegetable, I usually like to add a side of a green vegetable. This recipe pairs great with steamed or roasted broccoli or a side salad. These green vegetables are less starchy than the squash!

INGREDIENTS

Chicken Parm
1 1/2 lbs chicken breast
1/2 cup Panko breadcrumbs (whole wheat if you can find them)
2 tsp Italian seasoning
1/2 tsp garlic powder
1/2 tsp salt
1/4 tsp black pepper
3 tbsp grated parmesan (or romano) cheese
1/2 cup marinara sauce
6 tbsp mozzarella cheese
2 tbsp chopped basil
Spaghetti Squash
1 whole spaghetti squash
Olive oil spray
Salt and pepper, to taste

INSTRUCTIONS

1. Preheat the oven to 375 F degrees. Prepare 2 separate sheet pans with Spray foil with non-stick spray.

2. Cut the spaghetti squash in half long-ways (into two long and narrow pieces). Clean out any of the seeds. Spray the inside of the squash with olive oil spray and season with salt and pepper. Feel free to season generously. The squash can be bland if not. Place squash pieces face down on one of the sheet pans and place in the over. Set a timer for 45 minutes, take out when the timer goes off! To know when the squash is done, it should be slightly firm, but you should be able to poke it with a fork.

3. Once in the oven, continue on to the next steps.

4. In a medium-size bowl, combine breadcrumbs, Italian seasoning, garlic powder, salt, pepper, and parmesan (or romano) cheese.

5. Coat each side of each chicken breast in the breadcrumb mixture, then place on the second sheet pan. If there is any remaining breadcrumb mixture, discard it.

6. Bake the chicken for 15 minutes. Turn over and bake for 15 more minutes.

7. Remove the chicken from the oven, top with 2 tbsp of sauce and 1 tbsp mozzarella cheese on each breast.

8. Return to the oven and cook for 10 more minutes, or until the cheese is melted. Chicken should reach 165 F degrees.

9. To serve, remove the insides of the squash by shredding it with a fork. It should make “spaghetti” strands. Place the chicken op top of the squash. Top the chicken with basil and enjoy!

NUTRITION (per 4 oz pieces)
Makes 6 servings

284 calories
39g protein (58%)
12g carbs (17%)
8g fat (25%)

Hi, I’m Katie! Welcome to Simply Balanced You - a space created to help you reach your inner wellness goals and enjoy every part of your personal health journey. To learn more about me, click here!

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