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This healthy 5-ingredient spaghetti squash recipe is a satisfying low-carb alternative to taco night. If you have leftover cooked chicken on hand, skip Step 2 and stir 2½ cups into the filling. Look for an enchilada sauce with less than 300 mg of sodium per serving, such as Hatch brand.
- 2 8-ounce boneless, skinless chicken breasts
- 1 2½- to 3-pound spaghetti squash, halved lengthwise and seeded
- 1¼ cup red enchilada sauce, divided
- 1 medium zucchini, diced
- 1 cup shredded pepper Jack cheese
- Position racks in upper and lower thirds of the oven; preheat to 450degrees F.
- Place chicken in a medium saucepan, add water to cover, and bring to a boil. Cover, reduce heat to low, and gently simmer until an instant-read thermometer inserted into the thickest part registers 165degrees F, 10 to 15 minutes.
- Transfer the chicken to a clean cutting board and shred it with 2 forks. Transfer to a large bowl.
- Meanwhile, place squash cut-side down in a microwave-safe dish and add 2 tablespoons water. Microwave, uncovered, on High until the flesh is tender, about 10 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake in a 400°F oven until the squash is tender, 40 to 50 minutes.)
- Use a fork to scrape the squash from the shells into the large bowl. Place the shells on a broiler-safe pan. Stir 1 cup enchilada sauce, zucchini, ½ teaspoon pepper, and ¼ teaspoon salt into the squash and chicken. Divide the mixture between the shells; top with the remaining ¼ cup of enchilada sauce and cheese.
- Bake on the lower rack for 10 minutes. Move to the upper rack, turn the broiler to high, and broil, watching carefully, until the cheese starts to brown, about 2 minutes. To serve, cut each shell in half.
Serving size: ½ stuffed squash half
Per serving: 408 calories; 22 g fat(11 g sat); 4 g fiber; 20 g carbohydrates; 34 g protein; 46 mcg folate; 136 mg cholesterol; 7 g sugars; 0 g added sugars; 1,113 IU vitamin A; 19 mg vitamin C; 278 mg calcium; 2 mg iron; 426 mg sodium; 833 mg potassium
Nutrition Bonus: Vitamin C (32% daily value), Calcium (28% dv), Vitamin A (22% dv)
From: EatingWell Magazine, September/October 2016
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