From: Eat Up Slim Down Annual Recipes 2004
From: www.prevention. com
This dish will satisfy your Italian cravings without spiking your
blood sugar. Significantly reduce the glycemic impact of starchy
spaghetti by replacing it with wholesome spaghetti squash. Top with
a moist chicken cutlet, a splash of sauce, and freshly grated Parmesan
cheese for a slimmed-down version of the classic.
I am always looking for gluten-free recipes. I also want meals that
aren't so hard to digest. This is a great alternative to the usual
heavy chicken Parmesan and pasta.
Serves: 4
Prep: 20 min
Cook: 25 min
Total: 1 hr 45 min
4 boneless, skinless chicken breast halves
1/2 cup buttermilk or fat-free milk
1 Tbsp lemon juice
1 large spaghetti squash, cut in half
1/2 cup rice flour or unbleached or all-purpose flour
1/3 cup grated Parmesan cheese
1 tsp garlic powder
1/2 tsp seasoning salt
1 3/4 cups spaghetti sauce
1.Place the chicken in a 13" x 9" baking dish and pierce in several
places with a fork. Pour the buttermilk over the chicken and turn
to coat both sides. Cover and refrigerate for 1 hour.
2.Place the squash, cut sides up, in a microwaveable dish. Cover
with plastic wrap and microwave for 25 minutes, or until forktender.
Using a fork, scrape the flesh from the squash. Keep warm.
3.Meanwhile, preheat the oven to 375 degrees F.
4.In a shallow dish, combine the flour, 1/4 cup of the cheese, the
garlic powder, and seasoning salt. Dredge the chicken in the flour
mixture, then return to the pan with the buttermilk, then coat again
with flour. Place in another large baking dish coated with cooking
spray. Spoon about 2 tablespoons spaghetti sauce onto each chicken
breast and sprinkle with the remaining cheese.
5.Bake for 25 minutes, or until a thermometer inserted in the
thickest portion registers 160 degrees F and the juices run clear.
6.Meanwhile, heat the remaining sauce in a medium saucepan over
medium heat. Serve with the chicken and spaghetti squash.
Serves: 4
Nutrition per Serving:
398.3 Calories, 7.1g Fat, 2.3g Saturated Fat, 75.5mg Cholesterol,
836.3mg Sodium, 48.7g Carbs, 7g Dietary Fiber, 10.2g Total Sugars,
35.9g Protein
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