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Low Carb Chicken Parmesan with Spaghetti Squash

Servings: 4

    Instructions:

    Spaghetti Squash:

      1. Preheat oven to 450 F. Cover a baking sheet with tin foil and lightly grease. Place the spaghetti squash cut side down onto the baking sheet. Bake until very tender when pierced with a fork, about 1 hour.
      2. Once cool enough to handle, “rake” the flesh with a fork until it strings off into a bowl. Sprinkle with a pinch each of salt and pepper and set aside.

      Tomato Sauce:

        1. In a large pot or pan with deep sides, preheat one tablespoon of the olive oil over medium high heat. Add in the zucchini and sauté until golden, about 5-8 minutes. Season with a pinch each of salt and pepper and transfer to a bowl.
        2. Return the pot to the heat and add in the extra 2 tablespoons of oil. Heat to medium high, then add in the carrot, celery, and onion and sauté until translucent. Add in the garlic and sauté until fragrant, about 30 seconds.
        3. Add in the tomatoes, bay leaves, oregano, basil, and chili flakes. Reduce heat to medium low and simmer for 30 minutes.
        4. Meanwhile, transfer the mushrooms to a heat proof bowl and cover with 1 cup of boiled water. Allow to sit for at least 10 minutes. Remove the mushrooms, finely chop and add to the pot, along with ½ cup of the poaching liquid.
        5. Near the end of the cooking process, add in the balsamic, sugar and season with salt and pepper.
        6. Mix the cooked zucchini into the pasta sauce and heat until warmed through. Remove the bay leaves. Keep warm.

        Chicken:

          1. Set up three bowls- one with the flour, one with the egg whites beaten together with the milk, and one with the combination of bread crumbs, cheese, oregano, garlic, and cayenne.
          2. Dip the chicken breast into the flour, then the egg white mixture, then the breadcrumbs. Set on a plate and sprinkle with a pinch each of salt and pepper. Continue with the remaining three chicken breasts.
          3. Heat the olive oil in a large nonstick skillet over medium high heat. Sear each chicken breast on each side until golden brown, about 4 minutes per side. Transfer the chicken breasts to a baking sheet lined with tin foil that has been greased. Bake for about 20 minutes, or until a thermometer reaches 165F. If you notice the cheese is starting to brown too quickly, grease a piece of tin foil and tent the cheese (greased side down).
          4. Slice the chicken breasts into bite size pieces.

          Assembly:

          1. Top the spaghetti squash with the zucchini tomato sauce and one chicken breast each. Garnish with additional shaved parmesan and parsley.

Ingredients:

Spaghetti Squash:

  1. 1 large Spaghetti Squash, cut in half lengthwise
  2. Pinch each of Salt and Pepper

Tomato Sauce:

  1. 3 tbsp extra virgin olive oil, divided
  2. 5 zucchini, sliced into coins
  3. Pinch each of salt and pepper
  4. 1 carrot, peeled and finely diced
  5. 2 stalks of celery, finely diced
  6. ¼ white onion, finely diced
  7. 1 clove garlic, minced
  8. 1 can crushed tomatoes
  9. 1 can diced tomatoes
  10. 2 bay leaves
  11. 1 tsp dried oregano
  12. 1 tbsp basil, chiffonade
  13. Pinch hot chili flakes
  14. 1 0.5 oz package of dried mushrooms
  15. 2 tbsp balsamic vinegar
  16. 2 tsp sugar, or more to taste
  17. Salt and Pepper, to taste

Chicken:

  1. 4 5 oz skinless, boneless chicken breasts
  2. 6 tbsp all purpose flour
  3. 2 egg white
  4. 1/4 cup skim milk
  5. 3/4 cup whole grain bread crumbs
  6. 1/4 cup finely grated parmesan cheese
  7. 1/4 tsp dried oregano
  8. 1/4 tsp dried garlic
  9. 1/4 tsp dried cayenne
  10. Pinch each of salt and pepper
  11. 2 tbsp extra virgin olive oil
  12. 3/4 cup part skim mozzarella cheese
  13. Finely grated parmesan, for garnish
  14. Parsley, finely chopped, for garnish
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Abbey's Bio

Abbey Sharp is a Registered Dietician (RD), an avid food writer and blogger, a TV and radio personality, a food brand ambassador, a passionate home cook, a food event hostess, and the founder of Abbey’s Kitchen Inc. She has a BASc. in Nutrition and Food, Dieticians of Canada accreditation, and culinary training from George Brown College and private instructors. Abbey’s core philosophy is that a pleasurable relationship with food, your body and your self is the fundamental secret to good health.