Baked Spaghetti Squash Chicken Parmesan Boats
If you've never had spaghetti squash before, it's a winter squash that has spaghetti-like strands when you cook it and fluff it with a fork. Does it taste like spaghetti? Well no, it's kind of neutral in flavor, so it takes on the flavor from whatever you season it with. I always have homemade marinara sauce on hand, either in the refrigerator or freezer, which makes quick weeknight meals a snap. If you want to speed this up, you can microwave the spaghetti squash instead, I provided both instructions below. For those of you on Weight Watchers, each boat is only 6 points plus and it filled me up. In fact, because it's so light, I may use fresh mozzarella next time I make this so it's even cheesier, this recipe can afford it! There are so many delicious types of winter squash, including acorn, butternut and spaghetti. Whichever gourd you go for, you can be assured you're making a healthy choice. Winter squash is loaded with vitamins A and C, potassium and fiber. They also contain some folate and thiamin, a B vitamin that helps the body turn carbs into energy. Look for squash with a think, hard skin that's free of blemishes. Make sure it feels heavy for its size—that's a sign of freshness. You can keep squash for up to a month in a cool, dry place.
If you've never had spaghetti squash before, it's a winter squash that has spaghetti-like strands when you cook it and fluff it with a fork. Does it taste like spaghetti? Well no, it's kind of neutral in flavor, so it takes on the flavor from whatever you season it with. I always have homemade marinara sauce on hand, either in the refrigerator or freezer, which makes quick weeknight meals a snap. If you want to speed this up, you can microwave the spaghetti squash instead, I provided both instructions below. For those of you on Weight Watchers, each boat is only 6 points plus and it filled me up. In fact, because it's so light, I may use fresh mozzarella next time I make this so it's even cheesier, this recipe can afford it! There are so many delicious types of winter squash, including acorn, butternut and spaghetti. Whichever gourd you go for, you can be assured you're making a healthy choice. Winter squash is loaded with vitamins A and C, potassium and fiber. They also contain some folate and thiamin, a B vitamin that helps the body turn carbs into energy. Look for squash with a think, hard skin that's free of blemishes. Make sure it feels heavy for its size—that's a sign of freshness. You can keep squash for up to a month in a cool, dry place.
- Carbohydrate 0.020134375 g
- Cholesterol 63 mg
- Fat 12.653603125 g
- Fiber 0.0133749997615814 g
- Protein 15.6274375 g
- Saturated Fat 3.62123125 g
- Serving Size 1 1 Serving (84g)
- Sodium 97.5626875 mg
- Sugar 0.00675937523841858 g
- Trans Fat 1.075728125 g
- Calories 181 calories
Step-by-step
- Preheat oven to 350°. Cut the squash in half lengthwise, scoop out the seeds and fibers with a spoon. Place on a baking sheet, cut side up and sprinkle with salt and pepper. Roast about an hour or until the skin gives easily under pressure and the inside is tender.
- If you prefer the microwave, cut squash in half lengthwise, scoop out seeds and fibers and place on a microwave safe dish and cover. Microwave 8-9 minutes.
- Meanwhile, while the squash is roasting, season chicken cutlets with salt, pepper, garlic powder and oregano. Heat a grill pan (or a George formal grill) over medium-high heat, when hot grill chicken on both sides until cooked through, about 3-5 minutes. Set aside on a dish.
- Remove the spaghetti squash from the oven or microwave and carefully fluff the spaghetti-like strands on each half with a fork, leaving the squash in the shell. Season with salt and pepper, then spoon about 1/4 cup marinara in each boat.
- Slice the chicken on the diagonal and place each piece on top of each squash half. Top the chicken with 1/4 cup each of remaining marinara sauce, then top with cheese and place back into the hot oven and cook until the cheese is melted and the sauce is hot, about 12 minutes. Garnish with fresh basil and serve with parmesan cheese on the side if desired.
Substituting a microwave for the oven when cooking spaghetti squash drastically alters the final texture, yielding a wetter strand because the trapped steam cannot escape efficiently. Roasting cut-side up at 350 degrees Fahrenheit allows excess moisture to evaporate, concentrating the neutral flavor of the squash so it absorbs the seasoned marinara without turning watery. Selecting a winter squash with a heavy heft relative to its size guarantees adequate internal moisture, while a thick, hard skin free of soft spots ensures it will safely hold up to an hour of high heat before collapsing. Grilling the three-ounce chicken cutlets on a medium-high grill pan for three to five minutes per side develops essential surface browning through the Maillard reaction, creating savory depth that boiling or baking cannot replicate. Part-skim shredded mozzarella melts uniformly over the sliced chicken and warm sauce during a final twelve-minute bake, forming a cohesive dairy blanket. Pairing these boats with a crisp, high-acid green salad tossed in a sharp vinaigrette cuts through the richness of the melted cheese and concentrated tomato sauce. Fresh basil added as a garnish provides volatile herbal aromatics that dried herbs lack, instantly brightening the heavier cooked components of the dish. Storing whole, unblemished winter squash in a cool, dry environment preserves structural integrity for up to one month prior to preparation.
