4/29/15

Chicken Spaghetti Casserole Makeover



Click here to watch Alicia make this delicious recipe. 


With a single, simple swap we can change the entire nutrition of a meal!

As dietitians for Market Street, we regularly have guests ask how they can lower the carbs without losing the flavor in their favorite meals. This inspired us to take makeover Chicken Spaghetti Casserole using spaghetti squash as the single, simple swap.

By using spaghetti squash over spaghetti you can cut the calories and carbohydrates by over 50%!!


So here's our recipe.

Chicken Spaghetti Squash Casserole 
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Ingredients:
1 spaghetti squash to make 2 cups shredded squash
½ cup water
2 tbsp butter or olive oil
1 cup diced celery
1 cup diced onion
1 cup diced bell pepper (any or all colors)
2 tbsp flour (Gluten free or regular)
2 cups diced cooked chicken breast
1 tsp chicken bouillon
½ teaspoon pepper
10.75 oz condensed cream of mushroom soup, undiluted
1 cup 2% reduced fat cheddar cheese, shredded, divided
2 – 8x8 pans



Directions:
1.    Preheat oven to 350 F

2.    To cook the spaghetti squash: Rinse and dry the squash. Cut in half, remove inner seeds and place face down on a large microwave safe dish in about ½ cup of water.


Microwave for 15-20 minutes, depending on size. The squash is done when a fork can easily pierce the inside of the squash. To “shred” the squash, gently scrape the inside of the squash with a prong. Long, thin pieces will easily come off.


Gather all the squash and squeeze out as much of the liquid as you can (otherwise you will have a very soupy casserole).

3.    Meanwhile, in a large skillet, heat butter or oil and saut√© the celery, onions and bell pepper until tender. Add 2 tbsp of flour and stir to combine.


4.    Add the remaining ingredients, including the squash and ¾ cup of the cheese, and stir to combine.


5.    Divide the mixture evenly between the 2 pans and bake for 35 minutes. Top with the remaining ¼ cup cheese and bake an additional 10 minutes.




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Nutrition information
Serving size: ¼ of one 8x8” pan
Calories: 170
Total Fat: 8g
Saturated Fat: 2g
Trans Fat: 0g
Cholesterol: 35mg
Sodium: 320mg
Total Carbohydrates: 8g
Fiber: 1g
Sugars: 2g
Protein: 16g
Vitamin A: 15%
Vitamin C: 45%
Calcium: 10%
Iron: 6%

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