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Chicken & Spaghetti Squash with a Light Creamy Mushroom Sauce

Posted Nov 05 2012 5:25am

Try saying that title 3 times fast. DO IT! I dare you! Anyway, how’s your Monday going lovelies? Hope you had a fabulous weekend, wherever you are! I’m in London right now doing a press junket for the movie Brave (the DVD release) and tomorrow I’ll be GOING TO SCOTLAND to stay in a castle and take archery and falconry lessons. I know, absurdly awesome right? As excited as all that sounds, I have to be honest, I’m a teensy bit more excited to share this recipe for chicken & spaghetti squash with a light creamy mushroom sauce. Or, since that’s a long ass title, how about “bowl of delicious awesomeness.”

I mean, holy crap right? I couldn’t possibly hop over to the other side of the pond WITHOUT sharing this dish with you. That would have been illegal, wrong and worthy of a vote off the island.

Every time I look at it I salivate. The lightly skillet fried chicken breast paired with the low-fat creamy sauce is probably the star of the show. I mean, don’t get me wrong, I love me some spaghetti squash. But guys. THIS CHICKEN. It’s perfectly cooked with a slight crisp on the skin. And the mushrooms and onions are cooked in a tablespoon bacon fat. Before you throw a “but bacon fat? that’s horrible. you’re going to die of a heart attack, fatty” attacks, let me tell you a little something. 1 tablespoon of bacon fat = 1 tablespoon of butter. Which, duh, they are both fats from animals. However, when you say bacon fat, it sounds dirty. It sounds fatty. Nope, pretty much the same nutritional information per tablespoon as buttah.

I know, you could just KISS me for telling you this. I am a firm believer in butter and bacon fat. They add such an incredible depth of flavor that you just can’t get with anything else (besides oil). Nonstick cooking spray? Fa-getta-bout-it. Just use the fat, especially if you are like me and you are subbing in skinny ingredients elsewhere.

So, the spaghetti squash . I just, adore this vegetable. It is the perfect substitute for high-fat, high-carb pasta because it has the same texture you crave, just 100% lighter and better for you. I seriously can not get enough spaghetti squash. As I’m trying to lose these last 10 pounds (YAY!) I’m really focusing on less carbs > more healthy proteins and vegetables. I mean 2 cups of spaghetti squash has just 80 calories, 20 grams of carbs and 1 gram of fat! Plus, I love the taste of spaghetti squash so I’m really not missing anything. As for the light cream sauce, I just used a scant pour of low-fat homemade alfredo. You can use cream or yogurt, but the alfredo adds the PERFECT element of creamy awesomeness.

Y’all just have to make this. And USE BACON FAT. Okay? Okay.

Serves about 3 servings (1/2 cup pasta, 4 tablespoons sauce & 4 ounces chicken).
Prep time: About 15 minutes
Cook time:  About 20 minutes

  • 1 pound spaghetti squash, cooked and scooped out
  • 12 ounces boneless, skinless chicken breasts
  • 1 1/4 cup chopped shiitake mushrooms
  • 3/4 cup chopped onions
  • 3 cloves of garlic, chopped
  • 1 tablespoon bacon fat (or butter/oil)
  • Salt and pepper
  • 1 tablespoons oregano
  • About 1/3 cup low-fat alfredo sauce (use this recipe) *
*If you don’t have this, sub in 4 tablespoons of light or heavy cream, 5 1/2 tablespoons chicken broth and 4 tablespoons of white wine for a delicious homemade cream sauce! [See below for cooking instructions with this]
  1. Cut chicken into slices. In a large skillet over medium-high heat bacon fat. Add onions and cook for about 2 minutes. Add in garlic and mushrooms and cook until just soft, another 2 minutes. Add chicken, salt, pepper and oregano reduce heat to medium and cook until chicken is fully cooked through, about 10 minutes. Remove chicken from the skillet and place on a cutting board.
  2. Remove vegetable mixture from heat and stir in alfredo. Add additional sauce if you want it creamier. Scoop about 3 – 4 tablespoons of creamy vegetable mixture onto of 1/2 cup of spaghetti squash. Place 3 ounces of chicken on top of the creamy mixture and enjoy!
  3. *IF you are making the sauce: Remove chicken from the skillet. Pour wine into the skillet and simmer until almost evaporated, scraping up any browned bits. Pour in broth and cook until reduced by half, 1 to 2 minutes. Stir in cream and simmer for about 2 minutes. Serve over the pasta!

Calories: 274. 33
Fat: 9 grams 
Carbohydrates: 22 grams
Fiber: 1.2 grams 
Protein: 28.6
Weight Watchers Points:  7

The post Chicken & Spaghetti Squash with a Light Creamy Mushroom Sauce appeared first on The Realistic Nutritionist .

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