Healthy Vegetable Recipes Healthy Squash Recipes Healthy Winter Squash Recipes Healthy Spaghetti Squash Recipes Broccoli & Chicken Alfredo Spaghetti Squash 5.0 (5) 3 Reviews This low-carb, gluten-free take on fettuccine Alfredo is lower in calories than classic versions, and it provides protein and extra vegetables thanks to a spaghetti-squash base. By Carolyn Casner Carolyn Casner Carolyn Casner is a longtime recipe tester and contributor for EatingWell. Over the years, she has tested and developed hundreds of recipes for the magazine and website. EatingWell's Editorial Guidelines Updated on April 19, 2024 Tested by EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Rate PRINT Share Prep Time: 30 mins Additional Time: 15 mins Total Time: 45 mins Servings: 4 Yield: 4 servings Nutrition Profile: High-Calcium Bone-Health Nut-Free Healthy Aging Healthy Immunity Soy-Free High-Protein Egg-Free Gluten-Free Low-Calorie Jump to Nutrition Facts Ingredients 1 2 1/2- to 3-pound spaghetti squash, halved lengthwise and seeded 2 tablespoons avocado oil or extra-virgin olive oil 12 ounces boneless, skinless chicken breast, cut into bite-size pieces 3 cups small broccoli florets ½ teaspoon salt 2 large cloves garlic, minced 1 cup reduced-fat milk ¾ cup grated Parmesan cheese 2 tablespoons cornstarch ¼ teaspoon ground pepper 4 ounces fresh mozzarella cheese, patted dry and shredded (3/4 cup) Directions Preheat oven to 450 degrees F. Place squash halves, cut-side down, in a microwave-safe dish. Add 2 tablespoons water. Microwave on High until the squash is tender, about 10 minutes. (Alternatively, place squash halves, cut-side down, on a rimmed baking sheet. Bake in a 400 degrees F oven until the squash is tender, 40 to 50 minutes.) When cool enough to handle, use a fork to scrape the squash flesh from the shells into a medium bowl. Place the squash shells, cut-side up, on a rimmed baking sheet. Heat oil in a large skillet over medium-high heat. Add chicken, broccoli and salt; cook, stirring, until the chicken is cooked through and the broccoli is tender, about 5 minutes. Add garlic and cook, stirring, for 1 minute. Whisk milk, Parmesan, cornstarch and pepper together in a measuring cup. Add to the pan and cook, stirring, until thickened, 1 to 2 minutes more. Stir in the squash flesh. Fill the squash shells with the chicken mixture. Top with mozzarella. Bake until heated through and cheese has melted, 12 to 15 minutes. Originally appeared: EatingWell.com, July 2018 Rate It Print Nutrition Facts (per serving) 435 Calories 22g Fat 28g Carbs 34g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 1/2 stuffed squash half Calories 435 % Daily Value * Total Carbohydrate 28g 10% Dietary Fiber 5g 17% Total Sugars 10g Protein 34g 67% Total Fat 22g 29% Saturated Fat 9g 43% Cholesterol 87mg 29% Vitamin A 2351IU 47% Vitamin C 59mg 65% Folate 69mcg 17% Sodium 702mg 31% Calcium 385mg 30% Iron 2mg 10% Magnesium 76mg 18% Potassium 860mg 18% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved