Low Carb Tuscan Chicken with Creamy Spaghetti Squash (Print Version)
Enjoy a flavorful low carb Tuscan chicken dinner. Creamy sauce, sun-dried tomatoes, and spinach served over tender spaghetti squash for a healthy meal.
# Recipe Info:
Prep Time: 20 Minutes minutes
Cook Time: 35 Minutes minutes
Total Time: 55 minutes
Servings: 4 Servings
Difficulty: Intermediate
Cuisine: Italian
Dietary: Gluten-Free, Diabetic-Friendly
# Ingredients:
→ Golden Chicken Medallions
01 -
1 1/2 lbs boneless, skinless chicken breasts
02 -
1/2 tsp dried oregano
03 -
1/4 tsp garlic powder
04 -
Salt and freshly ground black pepper to taste
05 -
2 tbsp olive oil
→ Velvety Tuscan Sauce
06 -
1 tbsp olive oil
07 -
1 small yellow onion, finely diced
08 -
4 cloves garlic, minced
09 -
1/2 cup sun-dried tomatoes in oil, drained and chopped
10 -
1 1/2 cups low-sodium chicken broth
11 -
1/2 cup heavy cream
12 -
1/4 cup grated Parmesan cheese
13 -
1/4 tsp red pepper flakes (optional)
→ Roasted Spaghetti Squash & Fresh Greens
14 -
1 medium spaghetti squash (about 2 1/2 lbs)
15 -
5 oz fresh spinach
16 -
2 tbsp fresh basil, chopped, for garnish
# Instructions:
01 -
Preheat oven to 400°F. Carefully cut 1 medium spaghetti squash (about 2 1/2 lbs) in half lengthwise, scoop out seeds. Drizzle cut sides with a little olive oil, season with salt and pepper. Place cut-side down on a baking sheet. Roast for 35-40 minutes until tender. This is the base for your Delicious Low Carb Tuscan Chicken and Spaghetti Squash.
02 -
While squash roasts, slice 1 1/2 lbs boneless, skinless chicken breasts horizontally into thinner medallions. Season generously with 1/2 tsp dried oregano, 1/4 tsp garlic powder, salt, and freshly ground black pepper to taste.
03 -
Heat 2 tbsp olive oil in a large skillet over medium-high heat. Add chicken medallions in a single layer, cooking in batches if necessary, for 3-4 minutes per side until golden brown and cooked through. Remove chicken from skillet and set aside.
04 -
In the same skillet, add 1 tbsp olive oil. Sauté 1 small yellow onion, finely diced, for 3-4 minutes until softened. Add 4 cloves garlic, minced, 1/2 cup sun-dried tomatoes, drained and chopped, and 1/4 tsp red pepper flakes (optional). Cook for 1 minute until fragrant.
05 -
Pour in 1 1/2 cups low-sodium chicken broth, scraping up any browned bits. Bring to a simmer, then stir in 1/2 cup heavy cream and 1/4 cup grated Parmesan cheese. Cook for 3-5 minutes until the sauce thickens slightly. Stir in 5 oz fresh spinach until wilted. This velvety sauce is key to your Delicious Low Carb Tuscan Chicken and Spaghetti Squash.
06 -
Return the cooked chicken medallions to the skillet with the sauce, tossing to coat. Once spaghetti squash is tender, use a fork to scrape out the strands. Serve the Delicious Low Carb Tuscan Chicken and Spaghetti Squash over the roasted spaghetti squash, garnished with 2 tbsp fresh basil, chopped.
# Notes:
01 -
Don't overcrowd the pan when searing the chicken; cook in batches to ensure a beautiful golden crust. Overcrowding steams the chicken instead of searing it.
02 -
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave.
03 -
For an extra boost of veggies, consider adding sliced mushrooms or bell peppers to the sauce along with the onion.
04 -
A sprinkle of extra Parmesan cheese and a side salad with a light vinaigrette would complement this dish perfectly.
# Tools You'll Need:
01 -
Large skillet
02 -
Cutting board
03 -
Sharp knife
04 -
Measuring cups and spoons
05 -
Baking sheet
06 -
Large bowl
07 -
Fork
# Nutrition Facts (Per Serving):
Calories: 607 kcal
Total Fat: 32 g
Total Carbohydrate: 21 g
Protein: 61 g