Spaghetti Squash Casserole with Broccoli and Chicken

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Spaghetti Squash Casserole with Broccoli and Chicken

This protein-rich main course works with a variety of diets and can serve the whole family. Modify for a low-fiber diet by removing the broccoli.

Prep time

20 minutes

Cook Time

45 minutes

Total Time

65 minutes

Yield

Serves 6

Ingredients

4 pounds spaghetti squash, halved lengthwise and seeded
2 tablespoons water
1 tablespoon extra-virgin olive oil
4 cloves garlic, minced
1 pound chicken breast, diced
2 cups broccoli florets, chopped
½ cup low-sodium chicken broth
1½ cups grated part-skim mozzarella cheese
½ cup grated Parmesan
1 teaspoon Italian seasoning
1 teaspoon salt
¼ teaspoon ground pepper
¼ cup panko bread crumbs

Instructions

  1. Thoroughly rinse fresh produce under warm running water for 20 seconds. Scrub to remove excess dirt.
  2. Position racks in upper and lower thirds of oven; preheat to 375 degrees.
  3. Place squash cut-side down on a microwave-safe dish; add water and microwave on high until flesh is tender, 12 to 14 minutes. When cool, scrape flesh from rind in spaghetti like strands.
  4. Heat olive oil in a skillet over medium-high heat. Add garlic and chicken; cook until chicken is browned on all sides. Add broccoli and broth, and cook for 2 minutes.
  5. In a large bowl, toss shredded spaghetti squash and chicken mixture with ¾ cup mozzarella, 2 tablespoons Parmesan, Italian seasoning, salt, and pepper. Spread in an oven-safe casserole dish. Sprinkle with remaining ¾ cup mozzarella and 6 tablespoons Parmesan; top with bread crumbs.
  6. Bake on lower rack for 15 minutes. Move to upper rack and increase heat to 425 degrees. Bake until cheese browns, an additional 3 to 5 minutes. Casserole should register 165 degrees Fahrenheit or higher using an instant-read thermometer placed in the middle of the dish.

Nutritional Information

Calories

250 calories

Carbohydrates

14g

Fat

11g

Fiber

3g

Protein

27g

Saturated Fat

5g

Sodium

690mg

Sugar

3g