Spaghetti Squash With Chicken, Broccoli, and Sun-Dried Tomatoes

The squash in this recipe has to bake for an hour and a half, but don't let that stop you! Preparing this healthy dish is simple and worth the wait.

Yield:

4 servings (serving size: 1 1/2 cups)

Recipe Time

Prep: 15 Minutes
Cook: 1 Hour, 32 Minutes

Nutritional Information

Calories 233
Fat 7 g
Satfat 1 g
Monofat 4 g
Polyfat 1 g
Protein 18 g
Carbohydrate 29 g
Fiber 7 g
Cholesterol 37 mg
Iron 3 mg
Sodium 493 mg
Calcium 110 mg

Ingredients

1 spaghetti squash (about 3 1/4 pounds)
1/2 cup sun-dried tomatoes, packed without oil
1 cup hot water
2 cups small broccoli florets
2 cooked chicken breasts, cut into thin strips
1/2 cup tomato sauce
1 tablespoon extra-virgin olive oil
4 garlic cloves, minced (about 2 teaspoons)
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

Preparation

1. Preheat oven to 375°.

2. Pierce spaghetti squash 7 or 8 times with a fork. Place on a baking sheet; bake at 375° for 1 1/2 hours or until tender. Cool. Cut squash in half lengthwise; discard seeds. Scrape inside of squash with a fork to remove spaghetti-like strands. Keep warm.

3. While squash bakes, combine sun-dried tomatoes and 1 cup hot water in a bowl. Let stand 30 minutes or until soft. Drain, reserving 1/2 cup liquid. Chop the tomatoes.

4. Steam broccoli, covered, for 2 minutes or until crisp-tender. Rinse broccoli with cold water; drain and set aside.

5. Combine squash, tomatoes, broccoli, and remaining ingredients; toss gently.

Note:

Jerry Gulley II,

November 2005