Spaghetti Squash with Veggies and Chicken - 29.5g Carbs, 5.1g Fiber, 8.9g Sugar
Adapted from: Nancy Newcomer
Serves: 4
1 spaghetti squash (6 cups, cooked)
2 Tbsp coconut oil
1 leek, chopped
1 small onion, chopped
4 cloves garlic, minced
3 carrots, chopped
3 celery stalks, chopped
6 tomatoes, chopped
1 1/2 cup low sodium chicken broth
1 Tbsp unsalted butter
1 pinch red pepper flakes
6 organic chicken thighs (24 oz cooked)
1/4 tsp black pepper
1 bunch fresh spinach, washed & trimmed (about 3 cups)
Preheat oven to 375. Bake spaghetti squash open faced for 40 minutes.
Pull out when tender.
Heat coconut oil on medium high in large skillet. Add leeks, onion,
garlic, carrots, & celery. Cook about 6 minutes or until onions are
translucent and the rest of veggies are slightly browned. Add tomatoes
and saute about 2 minutes. Add chicken broth. Bring to a medium high
boil and cook for about 5 minutes. Reduce heat and continue to simmer
without a lid for about 20 more minutes.
In a separate skillet, add butter and heat to medium high. Add red
pepper flakes. Pat dry chicken thighs, place in pan to cook. The dry
chicken cooked with a little butter will make a nice brown seal. Reduce
heat to medium and cook chicken until almost done. Sprinkle with salt
and pepper. Add spinach leaves over the top of the chicken. Turn off
heat, cover with lid and and let sit in the pan for 10 minutes. Scoop
seeds out of spaghetti squash, then scoop stringy squash flesh onto
dinner plates to make a little basket. Ladle veggie mixture into the
squash "basket". Top with spinach and a chicken thigh.
Serve immediately.
Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 730 g
Nutrition per Serving:
478 Calories, 147 Calories from Fat, 16.3g Total Fat, 9.4g Saturated Fat,
0g Trans Fat, 139mg Cholesterol, 253mg Sodium, 29.5g Total Carbs,
5.1g Dietary Fiber, 8.9g Sugars, 54.6g Protein
Vitamin A 209% - Vitamin C 95% - Calcium 12% - Iron 36%
Nutrition Grade: A-
Good points:
Low in sodium
High in niacin
High in selenium
Very high in vitamin A
Very high in vitamin B6
High in vitamin C
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