Hi guys! Happy New Year! Sorry for the lack of recipes on my blog lately. No real excuse more than being too busy. I promise, it’s one of my new year’s resolutions to post a recipe once a week. Starting today!
Here’s a quick, easy, and convenient dinner option for a busy weeknight. It fits perfectly into the meal plans I have been sharing, and it only requires simple and very few ingredients. It reheats well for lunch the next day, too!
Feel free to double the recipe to make four servings. Note that the nutritionals only factor in half of the marinade since you discard at least half before cooking the chicken.
If you haven’t noticed, I have an obsession with spaghetti squash. If you’ve never worked with it before, fear not! Honestly, it seems time consuming and difficult, but it really isn’t. Here are the simple directions to prepare spaghetti squash:
Preheat oven to 400 degrees. Microwave the whole squash for about 4-5 minutes. This makes it easier to cut in half before baking. Carefully slice off the stem end and set squash on flat end. Slice in half lengthwise, scoop out the seeds, and place cut-side down onto a baking sheet sprayed with nonstick spray. Bake about 30 minutes, until tender. Let cool slightly, scrap out cooked stands, and enjoy!
Ta-da! Easy peasy. In this recipe I spiced up the squash a bit to make it more of an exciting side dish than plain squash, although I will even eat it cold with some salt. (Yes, I am weird.)
The lemon in the marinade gives the chicken a nice zing, but not in an over powering way with the tomato sauce and cheese. It just adds juiciness and tenderness and it’s so good! This is the first recipe I have made for my blog in a while (Sorry, guys! I have been super-busy!!) and Jake was really impressed with it! If he approves, you know it’s good.
Feel free to use this dish as a dinner in any meal plan, as it’s well rounded and packs protein! Hope you enjoy!
Low Carb Grilled Chicken Parm with Garlic Spaghetti Squash
per serving: 355 calories, 11.5g fat, 735mg sodium, 24.5g carbs, 5g fiber, 9.5g sugars, 39g protein
Juice from one lemon (about 2 tbsp.)
1 tbsp. olive oil
2 tbsp. water
1/2 tsp. chopped garlic
1/4 tsp. Italian seasoning
1/8 tsp. salt
1/8 tsp. onion powder
3 dashes black pepper, or more to taste
Two 5-oz. raw boneless skinless chicken breasts
1/4 cup low-fat marinara or jarred pizza sauce
1/4 cup part-skim mozzarella cheese
4 cups cooked spaghetti squash strands (about ½ of squash)
1 tbsp. light butter (Brummel & Brown is a favorite of ours!)
1/4 tsp. garlic powder
1/8 tsp. salt
1/8 tsp. black pepper
Whisk lemon juice through black pepper in a medium bowl. Place chicken breasts in a sealable plastic bag, add marinade and knead into meat for a moment. Let marinate overnight, if possible. I would suggest at least 1 hour.
In a large microwave-safe bowl, combine all squash ingredients and microwave until butter melts, about 1 minute. Mix well.
Bring a skillet sprayed with nonstick spray to medium heat. Cook chicken until cooked through, about 6 minutes per side. Reduce heat to medium-low, top chicken breasts evenly with sauce and cheese. Cover and cook until cheese melts, 1 – 2 minutes.
Reheat squash, if needed. Top squash with chicken and eat up!