Grilled Chicken with Spaghetti Squash & Spinach
Discover a healthier and more flavorful twist on traditional pasta dishes with this innovative recipe. Grilled chicken breast, roasted spaghetti squash, and sautéed spinach come together in perfect harmony, offering a delightful combination of textures and flavors.
Ingredients
Chicken:
2 large boneless, skinless chicken breasts
2 tbsp olive oil
1 tsp garlic powder
1 tsp Italian seasoning
Salt & pepper, to taste
Spaghetti Squash:
1 medium spaghetti squash
2 tbsp olive oil
Salt & pepper, to taste
Sautéed Spinach:
2 cups fresh baby spinach
1 tbsp olive oil
2 cloves garlic, minced
Roasted Cherry Tomatoes:
1 cup cherry tomatoes, halved
1 tbsp olive oil
Salt & pepper
Garnish:
Fresh thyme (or basil)
1/4 cup feta or goat cheese, crumbled
Instructions
1. Prepare the Spaghetti Squash:
Preheat the oven to 400°F (200°C).
Cut the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle with olive oil, salt, and pepper.
Place squash halves cut-side down on a baking sheet and roast for 30-40 minutes until tender.
Once cooled slightly, scrape the inside with a fork to create “spaghetti-like” strands.
2. Roast the Tomatoes:
On the same tray or a new baking sheet, toss the halved cherry tomatoes with olive oil, salt, and pepper.
Roast for 15-20 minutes until blistered.
3. Sauté the Spinach:
Heat olive oil in a pan over medium heat. Add minced garlic and sauté until fragrant.
Add spinach and cook for 2-3 minutes until wilted. Set aside.
4. Cook the Chicken:
Season the chicken breasts with garlic powder, Italian seasoning, salt, and pepper.
Heat olive oil in a skillet or grill pan over medium-high heat. Cook chicken for 6-7 minutes per side until golden and cooked through (internal temp: 165°F / 75°C).
5. Assemble the Dish:
Place spaghetti squash strands as the base in a serving dish.
Top with sautéed spinach, roasted tomatoes, and the grilled chicken breasts.
Garnish with crumbled cheese and fresh thym
Tips and Variations:
1. Choose the right squash: Opt for a medium-sized spaghetti squash with a hard, smooth skin for the best results.
2. Don’t overcook the chicken: Grill the chicken breast until it reaches an internal temperature of 165°F (74°C) to ensure food safety and juiciness.
3. Add some heat: Spice up the dish with red pepper flakes or sliced jalapeños for an extra kick.
4. Make it a one-pot meal: Cook the spaghetti squash and chicken in the same pot for a convenient and easy meal prep solution.
Serving Suggestions:
1. Top with grated Parmesan: Add a sprinkle of grated Parmesan cheese for an extra burst of flavor and nutrition.
2. Serve with a side salad: Pair the dish with a simple green salad or a more substantial grain salad for a well-rounded meal.
3. Use as a meal prep solution: Divide the cooked chicken, spaghetti squash, and spinach into individual portions for a quick and easy meal prep solution.
Nutritional Information (per serving):
– Calories: 420
– Protein: 40g
– Fat: 20g
– Saturated Fat: 3.5g
– Cholesterol: 80mg
– Carbohydrates: 20g
– Fiber: 5g
– Sugar: 5g
– Sodium: 350mg