Garlic Chicken, Broccoli and Artichoke ‘Spaghetti’

Spaghetti squash is a great lower carb alternative to spaghetti – 1 cooked squash yields heaps of volume! The most difficult part of this recipe is cutting the raw squash – don’t do so when hangry!

spaghetti squash

Macros per portion (based on 5 servings): 210kcal; 30g protein, 20g carbs, 2g fat

Ingredients

  • 1/2 raw spaghetti squash (you can use the whole squash, my macros were just limited!)
  • 1 lb raw boneless, skinless chicken tenderloins
  • 1 garlic clove, minced
  • 1/2 red onion
  • 1 can artichoke hearts
  • 1 tsp garlic powder
  • 3 garlic and herb light cheese wedges
  • 850g broccoli (feel free to use less broccoli than this!)
  • 1/2 tsp black pepper
  • 1 tsp parsley
  • 1 tsp cumin
  • Salt and pepper

Method

  1. Preheat your oven to 375f. Using a large knife (and plenty of muscle!) slice the spaghetti squash in half. Remove the seeds and season with salt and pepper.
  2. Line a baking tray with parchment paper and place the squash face down on the sheet. Place in the center of your preheated oven for 45 minutes.
  3. Season the chicken with black pepper, cumin, parsley and garlic powder and wrap in foil. Place in the center of the oven, alongside the squash, for 30 minutes.
  4. When the squash is soft, and the flesh comes away from the skin slightly, remove the flesh. It should ‘peel’ away in strands of spaghetti. Transfer to a large bowl.
  5. Steam the broccoli (or cook on the stove top) until just cooked.
  6. Heat a large non-stick pan over a medium heat. Finely slice the red onion and add the onion and garlic to the pan. Cook until soft. Drain the artichoke hearts and finely chop.
  7. Add the artichoke, broccoli and spaghetti squash to the pan. Mix well and turn off the heat.
  8. Add the cheese triangles to the mixture and allow the heat of the veggies to melt the cheese.
  9. Portion out into containers and top with the cooked chicken.

-Benchpressingbaubles, x

 

 

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