I found this recipe on FitnessRx website. It was my first time trying spaghetti squash let alone making it.. so pretty nervous on what the outcome would be... this had to be the BEST thing I have ever made!!!! It is definitely going to be a weekly meal. I have no idea why I never tried this before.
Ingredients:
CHICKEN PARMESAN
(2) 8oz chicken breasts, raw
1 egg white
¼ cup unsweetened almond milk
¼ cup Fiber One cereal
1 TB Italian seasoning herb blend
½ tsp garlic powder
½ cup tomato sauce (w/ approx. 60 calories)
¼ cup low fat mozzarella cheese
SPAGHETTI SQUASH
2.5 cups cooked spaghetti squash (1 small spaghetti squash)
1 tsp olive oil
¼ cup minced onion
Salt & pepper, to taste
How to Prepare
1. Preheat oven to 350 degrees Celsius. Coat a small baking pan with cooking spray and set aside.
2. Add Fiber One cereal to food processor and blend until breadcrumb like consistency. If you don’t have a food processor, you can put the cereal in a plastic bag and crush with the back of a heavy spoon.
3. Put Fiber One crumbs into a Ziploc bag and add the Italian seasoning and garlic powder. Set aside.
4. In a small bowl, whisk the egg white and almond milk until well blended.
5. Take one chicken breast and dip both sides into egg mixture, and then put into Ziploc bag. Repeat with the other chicken breast. Seal then shake the Ziploc bag until both chicken breasts are even coated with the Fiber One mixture.
6. Place the chicken breasts onto the baking pan and place into preheated oven for 25 minutes, turning once, halfway through cooking.
7. In the meantime, coat a skillet with cooking spray and add 1 tsp olive oil and onion over med-high heat. When onion is tender and slightly browned (approximately 5 mins), add the cooked spaghetti squash.
8. Sauté squash with onion mixture for about 15 minutes. Turn off heat, and let sit in pan.
9. Remove the chicken from the oven and evenly layer half of the tomato sauce then half of the cheese onto each breast.
10. Put back into the oven and broil (you must change oven temperature setting to Broil) for approximately 5 minutes, until cheese is fully melted.
11. Apportion half of the spaghetti squash and one chicken breast onto a plate. Share the other portion with a special someone or save for leftovers tomorrow. YUM! Enjoy!
2. Add Fiber One cereal to food processor and blend until breadcrumb like consistency. If you don’t have a food processor, you can put the cereal in a plastic bag and crush with the back of a heavy spoon.
3. Put Fiber One crumbs into a Ziploc bag and add the Italian seasoning and garlic powder. Set aside.
4. In a small bowl, whisk the egg white and almond milk until well blended.
5. Take one chicken breast and dip both sides into egg mixture, and then put into Ziploc bag. Repeat with the other chicken breast. Seal then shake the Ziploc bag until both chicken breasts are even coated with the Fiber One mixture.
6. Place the chicken breasts onto the baking pan and place into preheated oven for 25 minutes, turning once, halfway through cooking.
7. In the meantime, coat a skillet with cooking spray and add 1 tsp olive oil and onion over med-high heat. When onion is tender and slightly browned (approximately 5 mins), add the cooked spaghetti squash.
8. Sauté squash with onion mixture for about 15 minutes. Turn off heat, and let sit in pan.
9. Remove the chicken from the oven and evenly layer half of the tomato sauce then half of the cheese onto each breast.
10. Put back into the oven and broil (you must change oven temperature setting to Broil) for approximately 5 minutes, until cheese is fully melted.
11. Apportion half of the spaghetti squash and one chicken breast onto a plate. Share the other portion with a special someone or save for leftovers tomorrow. YUM! Enjoy!
NUTRITION DATA
Per serving (serves 2): 417 calories, 68 grams protein, 16 grams net carbohydrates, 9 grams fat
Hello,
ReplyDeleteI have a question about your blog, could you please email me? Thanks!!
Melanie