Low Carb Chicken Tetrazzini with Spaghetti Squash in Jars
FitMenCook
My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.
Calories 482
Protein 47g
Fat 25g
Carbs 19g
Total Time 40 minutes
Low Carb Chicken Tetrazzini with Spaghetti Squash in Jars
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Ingredients
Ingredients for 4 servings:
- 620g spaghetti squash (1 large spaghetti squash)
- 20oz Rotisserie chicken, pulled
- 1 tablespoon olive oil
- 1 tablespoon garlic, minced
- 1/2 leek, chopped
- Substitute: 1/2 cup red onion, chopped
- 1/2 cup cremini mushrooms, chopped (optional)
- 1 tablespoon fresh rosemary, diced
- 2 teaspoons fresh thyme
- juice from 1/2 lemon
- 2/3 cup chicken broth, no-salt-added
- 3/4 cup can coconut cream
- Substitutes:
- can coconut milk that has been chilled in the fridge for at least 4 hours. ONLY scoop out the white portion at the top of the can.
- Substitutes:
- 1/3 cup parsley, chopped
- Topping
- 4 heaping tablespoons parmesan, grated or shredded
- 4 heaping tablespoons (wheat) panko or wheat bread crumbs
- Garnish
- fresh parsley
Steps
- Set oven to 400F.
- Chop squash into rings, then cut out the inside of each ring.
- Place the rings on a baking sheet lined with parchment paper. Spray the rings with olive oil, then sprinkle with sea salt & pepper. Bake for 45 minutes, or until soft. Allow them to cool before handling.
- Gently push the inside of the rings to remove the spaghetti from the rind. Then carefully pull apart the spaghetti. Place the spaghetti in a large bowl and set aside.
- Remove the skin from a rotisserie chicken, then pull the chicken apart with forks. Set aside and measure out your desired portion per serving (i.e., 4oz – 7oz, etc).
- Set a nonstick skillet on medium heat, add olive oil, leeks and garlic. Sauté for 3 minutes or until the leeks are soft and caramelized.
- Add rosemary and thyme and cook for 1 minute, then squeeze in fresh lemon.
- Add chicken broth and bring to a light simmer for 1 minute.
- Pour in coconut cream and reduce the heat. Season to taste with sea salt & pepper.
- Remove the skillet from the heat, then fold in the chicken, and then the spaghetti. Add parsley and mix together.
- Evenly divide the filling among hermetic jars – at least 17.5oz in size (or the size that corresponds with your portion size). Alternatively, just add the filling to a 6×6 baking dish.
- Top each jar with a tablespoon of parmesan, then panko. Lightly spray each top with olive oil to help get that golden brown topping.
- Bake for 25 minutes.
- Garnish and enjoy!
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Calories 482
Protein 47g
Fat 25g
Carbs 19g
Sodium -
Fiber 3g
Sugar 6g