CHICKEN PARM OVER SPAGHETTI SQUASH

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4 5-ounce chicken breasts, boneless and skinless

Italian seasoning

½ cup parmesan cheese, grated

1 spaghetti squash

2 cups Rao's

4 cups broccoli, cut into florets

 

Preheat the oven to 400 degrees. Cut the spaghetti squash in half, scrape away the center seeds and pulp, then lay the two halves face down on one half of a baking sheet. Add the broccoli to the other half. Cook the squash and broccoli for 30-45 minutes, until the squash is tender (check by piercing it with a fork). To prepare the chicken: heat a nonstick skillet to medium heat. Coat the bottom with nonstick cooking spray. Rub both sides of the chicken breasts generously with the Italian seasoning and parmesan. Add the chicken breasts to the skillet. Cook for 10 minutes on each side, until the breasts are cooked through the center. In a separate saucepan, heat the sauce on medium-low heat until hot. Scrape the spaghetti squash with a fork and transfer the strands to the saucepan to mix with the sauce. Serve 4 plates with the spaghetti squash, chicken and broccoli. Serves 4 [Per serving: 350 calories, 14g fat, 20g carbs, 9g sugar, 36g protein].

 

SPAGHETTI SQUASH FRA DIAVOLO

1 spaghetti squash

1 pound lean ground turkey

3 cups fresh tomatoes, chopped 

1 tablespoon fresh garlic, minced

2 tablespoons fresh basil, chopped

2 tablespoons fresh mint, chopped

1 teaspoon red pepper flakes

 

Preheat the oven to 450 degrees. Cut the spaghetti squash in half lengthwise and scrape out the seeds. Place the squash halves on a baking pan face down. Bake for 35-40 minutes, until the squash is tender and can be pierced with a fork. Remove from the oven and allow the squash to cool, then scrape the flesh with a fork - it should fall free from its skin and resemble angel hair pasta. Heat a large skillet to medium-high heat. Add the ground turkey and use a spatula to break apart into pieces. Cook until lightly browned. While the meat cooks, blend the tomatoes, garlic, basil, mint, red pepper, salt and pepper in a blender until thick. Pour the sauce into the skillet and bring to a simmer. Turn the heat to low and cover, cooking for another 5-7 minutes. Stir in the spaghetti squash strands. Serves 4 [Per serving: 220 calories, 9g fat, 13g carbs, 23g protein, 7g sugar].

 

PESTO ZUCCHINI BOATS

1 zucchini, cut in half lengthwise 

2 tablespoons pesto

2 tablespoons lemon juice

1 cup kale

1 ounce walnuts

1 cup cherry tomatoes, cut in half

1 ounce mozzarella cheese

 

Preheat the oven to 450 degrees. Scrape out the cavity of the zucchini halves using a mellon baller or spoon. Transfer the pulp to a food processor and mix with the prepared pesto, lemon juice, kale and walnuts. Set aside the zucchini-kale pesto. Bake the zucchini halves face down on a lightly greased baking sheet for 8-10 minutes until tender. Remove from the oven. Fill each cavity with the pesto. Top with the cherry tomatoes and mozzarella cheese. Set the oven to a broil. Place the pan back in the oven and broil for 6-8 minutes until the cheese is melted and slightly bubbling. Makes 2 servings [Per serving: 295 calories, 19g fat, 20g carbs, 10g protein, 9g sugar].

 

EGGPLANT CAPONATA

1 eggplant, cubed

1 yellow onion, sliced

1 tablespoon garlic, minced

1/4 cup capers

1/2 cup green olives, chopped

1/4 cup red wine vinegar

1 cup Rao's Marinara sauce

 

Place eggplant cubes in a strainer and sprinkle kosher salt to draw out the water. Set aside. Meanwhile, heat a large skillet to medium heat. Add onion, garlic, capers, green olives, and red wine vinegar. Cover and sauté 10 minutes stirring occasionally, until onions are translucent or even slightly browned. Using a paper towel, squeeze the remaining water out of the eggplant like a sponge. Transfer the cubes into the skillet and turn the heat up to medium-high. Cover but stir occasionally, cooking the eggplant until it turns brown and crispy, around 10-12 minutes. Turn the heat to a low simmer and add the marinara sauce. Cook for another 5 minutes until hot, then remove from the skillet and serve.

 

CAULIFLOWER PIZZA

1 head cauliflower, cut into florets 

1 egg (can sub. 1 tbsp. chia + 3tbsp. water)

1/3 cup goat cheese (or another soft cheese)

1 cup tomato paste or pizza sauce

1/3 cup part-skim mozzarella or feta

toppings (spinach, peppers, onions, tomatoes, asparagus, basil)

*can add pepperoni, prosciutto, ham or turkey for a non-vegetarian pizza

 

Preheat the oven to 450 degrees. Place cauliflower florets into a food processor and pulse until a rice consistency forms. Fill a large pot with an inch of water and add cauliflower. Bring to a boil and cook 5 minutes. Strain, and then transfer to a thin dish towel. Wrap the rice in the dish towel then twist and squeeze to wring out the excess water. Transfer to a large mixing bowl and beat in egg, goat cheese, salt and pepper to form the crust dough. Place dough onto a baking sheet lined with parchment paper, pressing lightly to make a thin crust. Bake for 12-15 minutes, or until the crust is golden brown. Add your toppings and bake for an additional 8-10 minutes.

*Note: if using fresh basil, top after baking

 

STUFFED EGGPLANT

2 small eggplant

1 cup spinach

2 tablespoons fresh mint

1 tomato, diced

1/4 onion diced

1 tablespoon olive oil

1 cup plain Greek yogurt

 

Preheat the oven to 375 degrees. Cut both eggplants in half lengthwise, then scoop out a portion of the center (saving the pulp). Place face down on a baking sheet lined with nonstick cooking spray. Bake for 15-20 minutes until tender and lightly caramelized. While the eggplant is baking, heat a sauté pan with the olive oil. Add the leftover eggplant, spinach, mint, tomato and onion. Cook for 5-10 minutes, stirring frequently. Transfer the sautéed vegetables to a blender and pulse with the greek yogurt, salt and pepper until creamy. Remove the eggplant from the oven and fill each hollow with approximately 1/4 cup of the yogurt mixture. (Optional - place back in the oven to bake for 5 more minutes). Serves 2-3.