Fit2Go Recipe: Shredded Chicken Primavera over Spaghetti Squash

06 May Fit2Go Recipe: Shredded Chicken Primavera over Spaghetti Squash

WHAT IT IS:

Shredded Chicken Primavera over spaghetti squash is a dish cooked partially in the crock pot then finished in a skillet. The spaghetti squash is cooked in the oven. The chicken is cooked in the crock pot. This method makes the time spent on the stove minimal and this is a lower calorie dish, which is also high in protein and is super savory!!

WHAT YOU’LL NEED:

• 2lbs boneless skinless chicken breast
• 2 medium spaghetti squash cut in half (long way)- inside guts and seeds scraped out
• 1 C chicken broth
• 1/2 chopped red onion
• 1 orange bell pepper chopped
• 1 yellow bell pepper chopped
• 1 package skiitake or baby bella mushrooms (optional)
• salt & pepper to taste
• 1 T onion powder
• 1 T garlic powder
• 1 T lemon zest (If you absolutely don’t have a hand held grater, and find this cumbersome, you can just use 1 tsp lemon juice instead. The lemon zest gives a bit of a different flavor, but it will turn out delicious either way! I promise)
• 1 C grape tomatoes halved (optional- I leave these out, I don’t like tomatoes)
• 1 medium zucchini cut into half moons
• Fresh chopped parsley for garnish (optional)
• 2 cloves or 2 T minced garlic
• 1 C shredded mozzarella (optional)
• 1 T Italian seasoning
• 6 tsp olive oil divided
• Dash of red pepper flakes to taste (optional)

• Hand held grater for lemon zest (https://amzn.to/3c9lCUF)
• If you don’t have a crock pot or need a new one- Here is my recommendation (https://amzn.to/2L77yz2)
• I also highly recommend using crock pot liners- They make cleaning up a lot quicker and easier! (https://amzn.to/2SE65o8)
• For best flavor- I highly recommend using a cast iron skillet for this and almost everything you cook! But this is optional (https://amzn.to/3bdPD4t)
• Food Scale for accurate measurements (https://amzn.to/3fmsy2B)
• These are my baking sheets. Rachel Ray kitchenware is my favorite! (https://amzn.to/3cdB81Q)

INSTRUCTIONS:

1. Place boneless skinless chicken breast in crock pot on low.
2. Season chicken with salt and pepper to taste, onion powder & garlic powder.
3. Add chicken broth to crock pot
4. Allow chicken to cook approximately 8 hours on low, or 4 hours on high. The remaining steps will be completed once the chicken is cooked, and you are ready to eat. If the chicken is cooked before you are ready to finish and serve- you can simply turn the crock pot to warm until you are ready.
5. Preheat oven to 400 degrees.
6. Drizzle each half of spaghetti squash with 1 tsp olive oil each and rub in (You will have 2 tsp oil remaining)
7. Sprinkle each half of spaghetti squash with salt, pepper and a dash of red pepper flakes and place face down on baking sheet (I recommend lining baking sheet with foil first for easier clean up and to extend the life of your pan).
8. Place spaghetti squash in oven and bake for about 45 minutes.
9. Once the squash have been in the oven about 30 minutes, prepare the chicken primavera mixture in a skillet.
10. Heat a skillet with 2 tsp oil over medium heat. Add onion, chopped bell peppers, mushrooms, zucchini, lemon zest or juice, garlic, tomatoes to skillet and season with salt, pepper and Italian seasoning. Stir frequently until cooked to liking and tender.
11. Stir in chicken and remove from heat.
12. Remove spaghetti squash from oven.
13. Pull apart the inside of the spaghetti squash with a fork. One half of each spaghetti squash should go onto a plate as 1 serving. Discard the shell (outside) of the spaghetti squash.
14. Divide the chicken/veggie mixture between the 4 spaghetti squash halves. Top each with 1/4 c shredded mozzarella (optional) and return to oven for 5 minutes to melt
15. Top with fresh cut parsley and serve.

NUTRITION INFO:

Makes 4 LARGE Servings.

Amount per serving:

Calories: 420

Calories are for all ingredients listed, including those listed as optional
500 cal- if you add 1/4 cup mozzarella (Kraft shredded part skim)

Calories determine your weight.

Macronutrients:

Macronutrients contribute to your body composition (fat vs. muscle).

Protein: 56.5g (63.5g with mozzarella)

Fat: 13.75g (19.75g with mozzarella)

Carbs: 21.5g (22.5g with mozzarella)