Easy Tuscan Chicken Spaghetti Squash
Spaghetti squash strands tossed through a Parmesan cream sauce with garlic, sun-dried tomatoes, spinach and seared chicken. All the comfort of a cream pasta at about 10g net carbs.
Ingredients
- 1 medium spaghetti squash about 3–4 lbs; look for firm, unblemished skin
- 1 pound boneless, skinless chicken cut into bite-size pieces
- 1 teaspoon Italian seasoning dried herb blend
- 2 tablespoons butter unsalted, divided
- 4 cloves garlic minced
- 1 medium shallot minced, about 2 tablespoons
- 2 tablespoons sun-dried tomatoes packed in oil, drained and julienned
- 1 cup heavy cream full-fat for best results
- 1/3 cup Parmesan cheese freshly grated — pre-grated does not melt as well
- 3 ounces baby spinach fresh, washed
- salt and black pepper to taste; kosher salt and freshly ground pepper
- fresh parsley optional, for garnish
Instructions
- Pierce the whole spaghetti squash in several places with a sharp knife — skip this and it can burst. Put it on a microwave-safe plate and cook on high for 8–12 minutes depending on size, until a fork goes in easily. Let it cool enough to handle, then halve it lengthwise, scoop out the seeds and scrape the strands out with a fork. Set aside.
- Season the chicken generously with salt, pepper and the Italian seasoning, working it in with your hands. Melt 1 tablespoon of the butter in a large deep skillet over medium-high heat — hot enough that it sizzles but does not brown.
- Add the chicken in a single layer without crowding the pan, and cook about 7 minutes, stirring occasionally, until no longer pink in the centre and golden in places. Move it to a plate and tent with foil. Leave the browned bits in the pan.
- Add the remaining tablespoon of butter to the same skillet. Once melted, add the garlic and shallot and cook 1–2 minutes until softened and fragrant. Stir in the sun-dried tomatoes and cook another minute. Pour in the heavy cream and bring to a gentle bubble, 1–2 minutes. Keep the heat moderate so the cream does not curdle.
- Turn off the heat and stir in the Parmesan straight away — the residual heat melts it without making the sauce grainy. Add the spinach and let it wilt into the sauce. Return the chicken with any juices, then fold in the spaghetti squash strands with tongs until everything is coated. Taste, adjust the salt and pepper, and garnish with parsley.
Notes
Do not overcook the squash: it should be tender with a slight bite, like al dente pasta.
Get ahead: the spaghetti squash can be cooked up to 3 days in advance and refrigerated. Store the strands separately from the sauce so they do not go mushy.
Oven method: halve the squash lengthwise, remove the seeds, drizzle with olive oil and roast cut-side down at 400°F for 30–40 minutes. Slower, but a nuttier flavour.
Variations: turkey, shrimp or chicken Italian sausage in place of the diced chicken; roasted red peppers, artichoke hearts, mushrooms, broccoli or asparagus added with the garlic and shallot; a pinch of red pepper flakes for heat; half-and-half for a lighter sauce.
Storage: leftovers keep in an airtight container in the refrigerator for up to 4 days. Reheat gently in a skillet over medium-low with a splash of cream or broth to loosen the sauce. It freezes for up to 3 months, though the squash softens — freezing the sauce alone works better.