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

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.

Health NOVEMBER 2005

  • Yield: 4 servings (serving size: 1 1/2 cups)
  • Cook time: 1 Hour, 32 Minutes
  • Prep time: 15 Minutes

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.

Nutritional Information

Amount per serving
  • Calories: 233
  • Fat: 7g
  • Saturated fat: 1g
  • Monounsaturated fat: 4g
  • Polyunsaturated fat: 1g
  • Protein: 18g
  • Carbohydrate: 29g
  • Fiber: 7g
  • Cholesterol: 37mg
  • Iron: 3mg
  • Sodium: 493mg
  • Calcium: 110mg
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