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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 453.1
  • Total Fat: 15.7 g
  • Cholesterol: 82.2 mg
  • Sodium: 803.5 mg
  • Total Carbs: 41.7 g
  • Dietary Fiber: 10.0 g
  • Protein: 39.4 g

View full nutritional breakdown of Lightened Up Chicken Parm calories by ingredient
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Lightened Up Chicken Parm

Submitted by: COURTNASTY82

Introduction

A twist on traditional chicken parm, substituting spaghetti squash for pasta and grilled chicken for the breaded and fried variety...totally 100% delish! A twist on traditional chicken parm, substituting spaghetti squash for pasta and grilled chicken for the breaded and fried variety...totally 100% delish!
Number of Servings: 2

Ingredients

    8 oz. boneless skinless chicken tenders (about 6 tenders)
    1 small spaghetti squash (about 8 inches long, 4 inches wide - yields about 3 cups of squash)
    1 small baby zucchini (about 1 cup sliced)
    1 small yellow squash (about 1 cup sliced)
    1 cup fresh spinach
    1 tsp. crushed garlic
    1 tbsp. olive oil (divided in half)
    1.5 cups low sodium pasta sauce (Prego Heart Smart)
    2 oz. part-skim mozzarella
    .5 tsp. Mrs. Dash seasoning (salt free)

Directions

Cut the squash in half length wise. (This is quite difficult - the squash is very dense. Be careful and use a good knife!)
Scoop out the seeds and "guts" with a spoon.
Place the squash facedown in and 8X8 microwaveable dish with a little water in the bottom.
Microwaving times will vary, but it should be between 8-12 mins. Check it with a knife - it should slide in easily.
While the squash is cooking, slice the zucchini and yellow squash.
Heat .5 tbsp of olive oil in a saucepan. Add the garlic, zucchini and squash. Sautee for about 6 minutes, stirring occasionally. (Sautee to your taste. I like my veggies right in the middle - not too soft, not too crunchy.)
Add the spinach and sautee for another 2-3 mins.
Remove the veggies from the pan and place in a bowl covered in tin foil to keep warm.
Heat the remaining olive oil in the same pan.
Season the chicken with the Mrs. Dash.
Place the chicken and cook for about 4-5 minutes each side (cook til no longer pink in the center!)
Meanwhile, remove the spaghetti squash from the microwave and use a fork to shred the squash. It should resemble thin pasta noodles.
Divide the spaghetti squash into two servings (about 1.5 cups each) on plates.
Divide the veggies between the two plates (about 1-1.25 cups each)
Place 4 oz. of chicken on each plate.
Top with .75 cup pasta sauce.
Top with 1 oz. mozzarella.
Enjoy!

Makes 2 servings

Number of Servings: 2

Recipe submitted by SparkPeople user COURTNIZZLE82.






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