Chicken Alfredo Spaghetti Squash
A big, cozy bowl of chicken Alfredo for under 500 calories. Tender spaghetti squash topped with seasoned chicken, veggies, and a lightened-up Parmesan sauce made with 1% milk. Makes two servings with about 50g of protein each.
Servings: 2
Calories: 460cal
Ingredients
For the spaghetti squash
- 1 medium spaghetti squash about 3 pounds
- Cooking spray
- Salt and pepper
For the chicken and veggies
- 10 oz boneless skinless chicken breast, cubed
- 3 cups broccoli cauliflower and carrots (I used a handful of the frozen Normady blend from Costco)
- 1/2 teaspoon garlic powder
- Salt and pepper
For the Alfredo sauce
- 2 tablespoon butter
- 2 tablespoons flour
- 2 cloves garlic minced
- 2 cups 1% milk
- 1/2 cup grated Parmesan cheese
- Salt and pepper to taste
Instructions
- Cut the spaghetti squash in half and remove the seeds. Spray lightly with cooking spray and season with salt and pepper. Roast cut side down at 400°F for 35 to 45 minutes, or until tender. Use a fork to scrape the squash into strands.
- While the squash cooks, season the chicken with garlic powder, salt and pepper. Cook in a skillet over medium heat until browned and cooked through.
- Steam or roast the vegetables until tender crisp.
- For the Alfredo sauce, melt the butter with the garlic over low heat. Add the flour and stir. Slowly stir in the milk until it’s a thick white sauce. Stir in the Parmesan and gently heat until creamy. Don't let it boil.
- Add the chicken to the sauce and toss to coat.
- Divide the spaghetti squash between two big bowls and top each with half of the creamy chicken Alfredo mixture and veggies
Nutrition
Calories: 460cal | Carbohydrates: 35g | Protein: 50g | Fat: 15g