Total Prep Time: 20 Minutes / Total Cook Time: 45 Minutes / Serves 2-4

Ingredients:

  • Spaghetti Squash Halved (1)
  • Chicken Legs or Breasts (2 legs with drum and thigh or 2 large breasts)
  • Olive Oil (3 tbsp)
  • Spanish Onion Diced (1/2 large or 1 small)
  • Whole Tomatoes Chopped (6 medium or 4 large)
  • Italian Herb Seasoning (2 tbsp)
  • Garlic Cloves (3)
  • Parmesan Cheese (1 cup grated)
  • Smoked Hot Paprika (1 tbsp)
  • Onion Powder (1/2 tbsp)
  • Whole Egg (1 Large)
  • Mayonnaise (I used Olive Mayo, 2 tbsp)

Method: 

Spaghetti Squash:

  1. Pre-heat your oven to 450 degrees (f)
  2. Drizzle 1 tbsp olive oil into a large baking dish or pan.
  3. Cut squash in half (length-wise) and place cut side down in the dish/pan.
  4. Place in oven to roast while you prep the remaining items.

Marinara:

  1. Heat 1 tbsp of olive oil in a large sauce pot on medium high heat.
  2. Peel the 3 cloves of garlic and smash/flatten them with the flat of a knife
  3. When pot with oil is hot/slightly smoking, add the garlic (make sure it does not burn)
  4. Dice onion and chop tomato, set aside
  5. When garlic is lightly browned and oil are fragrant, add the onions
  6. Once the onions are lightly browned (roughly 5-8 minutes), add the tomatoes and 1 tbsp Italian seasoning.
  7. Simmer on medium heat until the tomatoes become very soft. I mashed everything with a masher to make it more like a sauce and left it on low heat while I cooked the chicken.

Chicken Parmesan:

I used chicken legs (drums and thighs) with skin on for this recipe but you can use breasts too.

  1. Heat 1 tbsp olive oil in an oven safe frying pan on medium-high heat
  2. In a bowl, mix together the egg and mayonnaise until creamy
  3. In a bowl or on a plate, mix together the Parmesan cheese, paprika, onion powder and 1 tbsp Italian seasoning
  4. Dip the chicken in the egg mixture, then in the Parmesan cheese mixture and put directly into the frying pan. Add more oil if needed (my pan is a non-stick skillet). Repeat until all pieces are in the pan. Fry each piece for 2 minutes per side.
  5. Put the chicken into your preheated oven for 15 minutes. If you are using breasts, try 10 minutes and then check them so they don’t over cook.

Shred the spaghetti squash into a shallow curry type dish or onto a plate. Top with marinara and chicken. I also shredded some fresh Parmesan on top! I’ve provided the nutrition details below. This is for one drum or thigh, 1/4 of 1 whole squash and 1/4 of the marinara.

ketochickenparm