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 10m
Total time
1h 25m
Ingredients
Directions
-
Step 1
Preheat oven to 400 °F (200 °C). -
Step 2
Brush squash with canola oil and place squash flesh side down on baking sheet. Bake 40 minutes or until squash is tender. -
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. -
Step 4
Dip chicken into flour mixture, then egg, then bread crumbs shake off excess with each step. -
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. -
Step 6
Once squash is cooled, pull fork through flesh, creating spaghetti-like strands. -
Step 7
Serve chicken on top of spaghetti squash and sprinkle with fresh basil.
Nutritional information
Per serving (3 oz/90 g chicken and 1 cup/250 mL spaghetti squash)
- Calories
- 400
- Protein
- 37 g
- Sodium
- 360 mg
- Potassium
- 580 mg
- Total fat
- 10 g
- Saturated fat
- 2.5 g
- Cholesterol
- 125 mg
- Carbohydrates
- 40 g
- Fibre
- 7 g
- Sugars
- 11 g
- Added sugars
- 0 g
