Description
A flavorful low-carb dish featuring roasted spaghetti squash as a pasta alternative, topped with creamy Tuscan-style chicken in a rich sauce with sun-dried tomatoes, spinach, and Parmesan.
Ingredients
- 1 medium spaghetti squash
- 2 chicken breasts, sliced horizontally into 4 thin cutlets
- Salt and black pepper, to taste
- 1 teaspoon garlic powder
- 1 tablespoon all-purpose flour (or gluten-free flour alternative)
- 1 tablespoon butter
- 2 tablespoons olive oil, divided
- 1/2 cup sweet onion, minced
- 2 cloves garlic, minced
- 1/2 cup chicken broth
- 1/2 cup dry white wine (or additional 1/2 cup chicken broth)
- 1 tablespoon Dijon mustard
- 1 tablespoon tomato paste
- 1/2 cup sun-dried tomatoes, diced
- 2 cups fresh spinach leaves (about 2 large handfuls)
- 1 cup heavy cream (or full-fat coconut milk for dairy-free)
- 1/4 cup grated Parmesan cheese, for garnish (optional)
Instructions
- Preheat your oven to 400°F (200°C). Carefully slice the spaghetti squash in half lengthwise. Scoop out the seeds and stringy bits. Rub the cut sides with 1 tablespoon of olive oil, then season with salt and pepper.
- Place the squash halves cut-side down on a baking sheet. Roast for approximately 45 minutes, or until the flesh is tender and can be easily pierced with a fork. Once cooked, set aside to cool slightly, then use a fork to shred the flesh into spaghetti-like strands.
- While the squash roasts, prepare the chicken. Slice chicken breasts into thin cutlets. Season both sides with salt, pepper, and garlic powder. Dredge each cutlet lightly in flour, shaking off any excess.
- In a large, heavy-bottomed pan or skillet, heat the butter and 1 tablespoon of olive oil over medium heat. Cook the floured chicken cutlets for 2-3 minutes per side, until golden brown and cooked through. Remove the chicken from the pan and set aside on a platter.
- In the same pan, add the minced sweet onion and sauté for 3-4 minutes until softened. Add the minced garlic and cook for another 1-2 minutes until fragrant, adding a little more oil if needed.
- Pour in the chicken broth, white wine (or extra broth), Dijon mustard, and tomato paste. Whisk everything together, then stir in the diced sun-dried tomatoes. Bring to a simmer and cook for about 10 minutes, allowing the sauce to reduce slightly.
- Add the fresh spinach leaves to the pan, stirring until they wilt. Stir in the heavy cream. Return the cooked chicken cutlets to the pan to warm through, spooning the sauce over them.
- Serve the creamy Tuscan chicken immediately over the roasted spaghetti squash strands. Garnish with grated Parmesan cheese, if desired, for a rich finish.
Notes
- For a dairy-free version, substitute heavy cream with full-fat coconut milk and omit Parmesan cheese.
- Use gluten-free flour to make this recipe gluten-free.
- If avoiding alcohol, replace white wine with additional chicken broth.
- Ensure chicken reaches an internal temperature of 165°F (74°C) for safety.