Recipe

Spaghetti Squash & Chicken Au Gratin

Prep Time: 15 min

Cook Time: 1 hr

Serves: 8

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

Ingredients

6-8 cups (1.5 L) spaghetti squash, cooked, separated into strands

2 tsp (10 mL) olive oil

2 cloves garlic, minced

1 cup (250 mL) onions, diced

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

Instructions

1 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.

2 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.

3 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.

4 Cut chicken into ½ inch (1.25 cm) cubes. Add to pan and sauté further until cooked through.

5 Stir in pasta sauce and freshly ground black pepper. Cover and bring to a boil, reduce heat to low and simmer for 15 minutes.

6 Mix shredded mozzarella and feta cheese. Slice the basil leaves and mince the rosemary. Mix with the two cheeses.

7 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.

8 Bake uncovered for 30 minutes or until sauce is bubbling and cheese is lightly browned.