Spaghetti Squash & Chicken Au Gratin
Prep Time: 15 min
Cook Time: 1 hr
Spaghetti squash is a low carb alternative to traditional spaghetti. When cooked till tender it shreds with a fork into spaghetti-like strands. This deliciously interesting casserole is layered similar to lasagna and the fresh herbs and feta cheese really kick it up a notch and contains only 270 calories per serving.
Contributed By: Developed for CFC by Nancy Guppy, RD, MHSc
6-8 cups (1.5 L)
spaghetti squash, cooked, separated into strands
2 tsp (10 mL)
cloves garlic, minced
1 cup (250 mL)
1 lb (0.5 kg)
boneless, skinless chicken breasts, diced
3 cups (750 mL)
low-sodium mushroom & garlic pasta sauce
1/2 tsp (2.5 mL)
black pepper, freshly ground
2 cups (500 mL)
mozzarella cheese, part skim, 16.5% MF, shredded
1/2 cup (125 mL)
feta cheese, crumbled
1/2 cup (125 mL)
basil, fresh, sliced
2 tbsp (30 mL)
rosemary, fresh, minced
Preheat the oven to 350°F (175°C). Spray a 12 x 12 inch (30 x 30 cm) baking dish with non-stick vegetable spray.
Prepare the spaghetti squash by splitting in half lengthwise, removing seeds and discarding. Use a fork to pierce the outer skin in several places. Place squash, cut side down, on a baking dish and pour in ½ cup (125 mL) water. Bake for 45 minutes or until tender when pierced with a fork and you can pull the flesh away into spaghetti-like strands. Alternately, follow the tips above and microwave on HIGH power for 15 minutes. Check for tenderness after 8 minutes. Turn and continue to microwave for 7 minutes or until tender.
Prepare the sauce while the squash is cooking. Heat oil over medium-high heat in a skillet. Sauté minced garlic and diced onion until softened, about 4 minutes.
Cut chicken into ½ inch (1.25 cm) cubes. Add to pan and sauté further until cooked through.
Stir in pasta sauce and freshly ground black pepper. Cover and bring to a boil, reduce heat to low and simmer for 15 minutes.
Mix shredded mozzarella and feta cheese. Slice the basil leaves and mince the rosemary. Mix with the two cheeses.
Spread half of spaghetti squash strands on the bottom of the baking dish. Top with half of the chicken & sauce followed by half the grated cheese and herbs. Repeat layers.
Bake uncovered for 30 minutes or until sauce is bubbling and cheese is lightly browned.