Chicken parmigiana with spaghetti squash

The trick to a crisp but healthy parmigiana is bake-frying.

400 cal Serves 4
Prep time 0h 15m
Cook time 1h 50m
Total time 2h 5m
chicken parmigiana with spaghetti squash

Ingredients

Directions

  1. Step 1

    Preheat oven to 400 °F (200 °C).
  2. Step 2

    Brush squash with canola oil and place squash flesh side down on baking sheet. Bake 40 minutes or until squash is tender.
  3. Step 3

    While squash is baking, combine flour and oregano in shallow bowl. In second shallow bowl, combine bread crumbs with pepper. In third bowl, add whisked egg.
  4. Step 4

    Dip chicken into flour mixture, then egg, then bread crumbs shake off excess with each step.
  5. Step 5

    Mist breaded chicken with canola oil cooking spray on both sides and place on baking sheet. Bake 15 minutes, top with marinara and Parmesan cheese and bake additional 15 minutes until heated and cheese is melted.
  6. Step 6

    Once squash is cooled, pull fork through flesh, creating spaghetti-like strands.
  7. Step 7

    Serve chicken on top of spaghetti squash and sprinkle with fresh basil.

Nutritional Information

Per serving (1 portion)

Calories
400
Protein
37 g
Sodium
360 mg
Potassium
580 mg
Total fat
10 g
Saturated fat
2,5 g
Cholesterol
125 mg
Carbonhydrates
40 g
Fibre
7 g
Sugars
11 g
Added sugars
0 g