Dinner: A Twist on Pasta: Spaghetti Squash Chicke

4 boneless, skinless chicken breasts halves
1/2 cup buttermilk (or you can sub 1/2 cup fat-free milk + 1 tablespoon lemon juice)
1 large spaghetti squash, cut in half
1/2 cup rice flour or unbleached or all-purpose flour
1/3 cup grated Parmesan cheese
1 teaspoon garlic powder
1/2 teaspoon seasoning salt
1 3/4 cups spaghetti sauce

Place the chicken in a 13” x 9” baking dish and pierce in several places with a fork. Pour the buttermilk (or the fat-free milk + lemon juice) over the chicken and turn to coat both sides. Cover and refrigerate for 1 hour.

Place the squash, cut sides up, in a microwaveable dish. Cover with plastic wrap and microwave for 25 minutes, or until fork-tender. Using a fork, scrape the flesh from the squash. Keep warm.

Meanwhile, preheat the oven to 375°F.

In a shallow dish, combine the flour, 1/4 cup of the cheese, the garlic powder, and seasoning salt. Dredge the chicken in the flour mixture, then return to the pan with the buttermilk, then coat again with flour. Place in another large baking dish coated with cooking spray. Spoon about 2 tablespoons spaghetti sauce onto each chicken breast and sprinkle with the remaining cheese.

Bake for 25 minutes, or until a thermometer inserted in the thickest portion registers 160°F and the juices run clear.

Meanwhile, heat the remaining sauce in a medium saucepan over medium heat. Serve with the chicken and spaghetti squash.

Makes 4 servings

Per serving: 395 calories, 35 g protein, 48 g carbohydrate, 7 g total fat, 72 mg cholesterol, 7 g fiber, 742 mg sodium


Meet Spaghetti Squash
Never tried spaghetti squash? Here’s a little introduction…
* Inside the squash, the flesh looks like strands. That’s why it’s often used as a replacement for spaghetti.
* It’s low in carbs and calories but supplies a good amount of fiber and vitamin C.
* You can bake it, boil it, or microwave it to enjoy.
* Spaghetti squash can be stored at room temperature for about a month.