By Hillary Argyle, Dietetic Intern [University of Minnesota]
In the autumn, I love to incorporate squashes of all varieties into my meals! Spaghetti squash is a delicious substitute for pasta that is full of the B vitamins, vitamins A and C, and several essential minerals.
The greek yogurt and chicken pack this meal with protein while the peppers, spinach and squash give you a few servings of vegetables and a wide variety of nutrients.
Spinach and Artichoke Stuffed Spaghetti Squash
- 1 large spaghetti squash
- 2 tbsp. olive oil
- 1 small onion, diced
- 1 red bell pepper, diced
- 2 cups shredded chicken
- One 14.5-oz. can artichokes, drained
- One 10-oz. package frozen spinach, thawed
- 1 cup plain nonfat greek yogurt
- 1 tbsp. Italian seasoning
- Salt and pepper
- 1/2 cup shredded Parmesan cheese
- Preheat oven to 415 degrees.
- Cut spaghetti squash in half lengthwise. Scoop out seeds and pulp from middle.
- Drizzle each half with 1 tablespoon olive oil and a sprinkling of salt and pepper.
- Place squash on baking sheet and roast for 35 minutes or until flesh of squash can be easily scraped with a fork.
- While squash is cooking, add 1 tablespoon olive oil to a large pan and cook diced onions until they are soft.
- Add red pepper and cook until all vegetables are soft.
- Remove from heat, add chicken, artichokes, chopped spinach, greek yogurt, Italian seasoning and stir well to combine ingredients.
- Once squash is done, scrape the sides of the squash to fluff the “noodles.”
- Divide the spinach and artichoke mixture among the two halves of the squashes and add 1/4 cup parmesan cheese to each half.
- Place squash back into the oven for about 10 minutes or until cheese is melted and heated through.
- Remove from oven and enjoy!
- Drain and rinse the artichokes before using them, this will eliminate most of the salt.
- Prepare a few squashes at one time – this dish is just as good reheated the next day!
Per serving: 376 calories, 14 g total fat, 5 g saturate fat, 36 g protein, 30 g carbohydrates, 9 g fiber, 560 mg sodium