Low Carb Chicken Parmesan with Spaghetti Squash
- 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.
- 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.
- 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.
- 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.
- Add in the tomatoes, bay leaves, oregano, basil, and chili flakes. Reduce heat to medium low and simmer for 30 minutes.
- 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.
- Near the end of the cooking process, add in the balsamic, sugar and season with salt and pepper.
- Mix the cooked zucchini into the pasta sauce and heat until warmed through. Remove the bay leaves. Keep warm.
- 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.
- 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.
- 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).
- Slice the chicken breasts into bite size pieces.
- Top the spaghetti squash with the zucchini tomato sauce and one chicken breast each. Garnish with additional shaved parmesan and parsley.
- 1 large Spaghetti Squash, cut in half lengthwise
- Pinch each of Salt and Pepper
- 3 tbsp extra virgin olive oil, divided
- 5 zucchini, sliced into coins
- Pinch each of salt and pepper
- 1 carrot, peeled and finely diced
- 2 stalks of celery, finely diced
- ¼ white onion, finely diced
- 1 clove garlic, minced
- 1 can crushed tomatoes
- 1 can diced tomatoes
- 2 bay leaves
- 1 tsp dried oregano
- 1 tbsp basil, chiffonade
- Pinch hot chili flakes
- 1 0.5 oz package of dried mushrooms
- 2 tbsp balsamic vinegar
- 2 tsp sugar, or more to taste
- Salt and Pepper, to taste
- 4 5 oz skinless, boneless chicken breasts
- 6 tbsp all purpose flour
- 2 egg white
- 1/4 cup skim milk
- 3/4 cup whole grain bread crumbs
- 1/4 cup finely grated parmesan cheese
- 1/4 tsp dried oregano
- 1/4 tsp dried garlic
- 1/4 tsp dried cayenne
- Pinch each of salt and pepper
- 2 tbsp extra virgin olive oil
- 3/4 cup part skim mozzarella cheese
- Finely grated parmesan, for garnish
- Parsley, finely chopped, for garnish
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.