Health

Spaghetti Squash With Chicken, Broccoli, and Sun-Dried Tomatoes

Spaghetti Squash With Chicken, Broccoli, and Sun-Dried Tomatoes

Ingredients

  • 1 spaghetti squash (about 3 1/4 pounds)
  • 1/2 cup sun-dried tomatoes, packed without oil
  • 1 cup hot water
  • 2 cups small broccoli florets
  • 2 cooked chicken breasts, cut into thin strips
  • 1/2 cup tomato sauce
  • 1 tablespoon extra-virgin olive oil
  • 4 garlic cloves, minced (about 2 teaspoons)
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

Preparation


1. Preheat oven to 375°.

2. Pierce spaghetti squash 7 or 8 times with a fork. Place on a baking sheet; bake at 375° for 1 1/2 hours or until tender. Cool. Cut squash in half lengthwise; discard seeds. Scrape inside of squash with a fork to remove spaghetti-like strands. Keep warm.

3. While squash bakes, combine sun-dried tomatoes and 1 cup hot water in a bowl. Let stand 30 minutes or until soft. Drain, reserving 1/2 cup liquid. Chop the tomatoes.

4. Steam broccoli, covered, for 2 minutes or until crisp-tender. Rinse broccoli with cold water; drain and set aside.

5. Combine squash, tomatoes, broccoli, and remaining ingredients; toss gently.


  • Prep Time:
  • Cook Time:

  • The squash in this recipe has to bake for an hour and a half, but don't let that stop you! Preparing this healthy dish is simple and worth the wait.
  • Yield: 4 servings (serving size: 1 1/2 cups)

Nutritional Information

Calories per serving: 233
Fat per serving: 7g
Saturated fat per serving: 1g
Monounsaturated fat per serving: 4g
Polyunsaturated fat per serving: 1g
Protein per serving: 18g
Carbohydrate per serving: 29g
Fiber per serving: 7g
Cholesterol per serving: 37mg
Iron per serving: 3mg
Sodium per serving: 493mg
Calcium per serving: 110mg

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