Tuscan Chicken Delight

$To make Tuscan chicken with spaghetti squash, gather these ingredients: - 2 chicken breasts, boneless and skinless - 1 medium spaghetti squash - 1 tablespoon olive oil - 2 cloves garlic, minced - 1 cup sun-dried tomatoes, chopped - 1 cup fresh spinach - ½ cup heavy cream - 1 teaspoon Italian seasoning - Salt and pepper to taste - Grated Parmesan cheese, for serving - Fresh basil, for garnish These ingredients work together to create a tasty and filling dish. Using fresh ingredients can elevate your dish. Fresh spinach adds bright flavor and texture. It wilts down nicely and brings color to the meal. Fresh garlic gives a punch that dried garlic can't match. Sun-dried tomatoes, however, pack in a rich taste. They also offer a chewy texture, which complements the chicken. If you go for dried herbs, like Italian seasoning, they still add good flavor. But fresh herbs, like basil, give a burst of freshness at the end. Use fresh when you can, but don't shy away from dried if needed. This dish is not just tasty; it's also good for you. - Chicken breasts are lean and packed with protein. They help build muscle and keep you full. - Spaghetti squash is low in calories and high in fiber. It fills you up without adding too many carbs. - Spinach is rich in vitamins A and C. It’s also full of iron, which is great for energy. - Sun-dried tomatoes bring antioxidants that help fight free radicals in your body. - Heavy cream, while rich, adds calcium and helps with the absorption of fat-soluble vitamins. Overall, this dish combines flavors and health benefits for a delightful meal. {{ingredient_image_1}} To start, preheat your oven to 400°F (200°C). Grab a medium spaghetti squash. Cut it in half lengthwise and scoop out the seeds. This part is easy! Drizzle a bit of olive oil over the cut sides. Season with salt and pepper to taste. Place the squash cut side down on a baking sheet. Roast it for about 30 to 35 minutes. You want it to be tender when done. While the squash roasts, it’s time to cook the chicken. Take two boneless, skinless chicken breasts. Season them with salt, pepper, and Italian seasoning. Heat a large skillet over medium heat. Add a tablespoon of olive oil to the pan. Sauté the chicken for about 6 to 7 minutes on each side. You want it to be golden brown and fully cooked. Once done, remove the chicken from the skillet and set it aside. In the same skillet, add minced garlic and chopped sun-dried tomatoes. Sauté for about 2 minutes until they smell great. Next, toss in a cup of fresh spinach. Cook it until it wilts, which won’t take long. Now pour in ½ cup of heavy cream, stirring well. Let it simmer for 2 to 3 minutes to thicken a bit. Slice the cooked chicken and return it to the skillet. Make sure the chicken is coated with the creamy sauce. Once your spaghetti squash is ready, use a fork to shred its insides into spaghetti-like strands. Serve a generous portion of the squash topped with the Tuscan chicken and sauce. Don’t forget to finish with a sprinkle of grated Parmesan cheese and fresh basil for garnish. Enjoy this tasty dish! Roasting spaghetti squash gives it a sweet flavor. Start by cutting it in half and scooping out the seeds. This step is key for even cooking. Drizzle olive oil on the inside. Sprinkle salt and pepper to taste. Place it cut side down on the baking sheet. Roast at 400°F for 30-35 minutes until tender. The fork should easily shred the inside into strands. To get juicy chicken breasts, start with high-quality meat. Season the chicken well with salt, pepper, and Italian seasoning. Use medium heat in your skillet for even cooking. Sauté each side for 6-7 minutes. Avoid overcrowding the pan; it can cause steaming. When done, the chicken should be golden brown. Let it rest for a few minutes before slicing. This keeps the juices inside. For extra flavor, add minced garlic and sun-dried tomatoes to your skillet. Cook them until fragrant. Fresh spinach adds a nice touch, so toss it in until it wilts. Stir in the heavy cream slowly to thicken the sauce. Avoid boiling the cream; it can curdle. Taste as you go to adjust salt and pepper. Lastly, don’t skip the Parmesan cheese or fresh basil on top. They brighten the dish and add depth. Pro Tips Use Fresh Ingredients: For the best flavor, opt for fresh spinach and quality sun-dried tomatoes. Fresh ingredients can elevate the taste of your dish significantly. Perfectly Cook the Chicken: Ensure your chicken is cooked to an internal temperature of 165°F (75°C) for safety and juiciness. Use a meat thermometer for accuracy. Customize the Sauce: Feel free to add other herbs or spices to the cream sauce, such as red pepper flakes for heat or fresh thyme for an aromatic touch. Presentation Matters: Garnish the dish with extra Parmesan and fresh basil just before serving to enhance visual appeal and flavor. A well-presented dish is always more inviting! {{image_2}} To make Tuscan chicken keto-friendly, swap the heavy cream for full-fat coconut milk. This change keeps the rich taste while cutting carbs. You can also replace spaghetti squash with sautéed zucchini noodles for a low-carb base. This keeps the dish satisfying while keeping it within your keto goals. This dish is naturally gluten-free since it does not have any gluten grains. However, always check the sun-dried tomatoes. Some brands may use additives that contain gluten. Stick to pure sun-dried tomatoes to keep your meal safe. Use gluten-free pasta if you want to add a pasta element while keeping it gluten-free. For a vegetarian twist, replace the chicken with hearty mushrooms or eggplant. Both options absorb flavors well and provide a meaty texture. You can also add more spinach and sun-dried tomatoes for extra flavor. Consider using a plant-based cream for a creamy texture without dairy. This keeps the dish rich and satisfying while being meat-free. To keep your Tuscan chicken and spaghetti squash fresh, store them in airtight containers. Let the dish cool before sealing. This helps avoid moisture build-up. Place the leftovers in the fridge within two hours of cooking. They will stay good for up to three days. When reheating, use a skillet for the best flavor. Heat over medium-low, adding a splash of water or broth to keep it moist. Stir gently to warm everything evenly. You can also use the microwave. Cover the dish to trap steam. Heat for one to two minutes, checking often to prevent drying out. If you want to freeze your dish, follow these steps. First, let the Tuscan chicken and spaghetti squash cool. Portion them into freezer-safe bags or containers. Remove as much air as possible to prevent freezer burn. Label with the date. Freeze for up to three months. When you’re ready to eat, thaw in the fridge overnight, then reheat as mentioned above. You can use half-and-half or whole milk as a lighter option. You can also use coconut cream for a dairy-free choice. These will affect the sauce's thickness. If you want it thicker, add a bit of flour or cornstarch. Leftovers will last about three days in the fridge. Store them in an airtight container. To keep the flavors fresh, eat them within this time. If you wait too long, the taste may change. Yes, you can use chicken thighs instead of breasts. Thighs will add more flavor and stay juicy. You can also use rotisserie chicken for a quick option. Just mix it in during the last steps of cooking. This post covered everything from ingredients to cooking tips. We explored the best fresh versus dried ingredients and learned their health benefits. I shared step-by-step guides for prepping spaghetti squash and cooking chicken. You gained tricks for perfect roasting and juicy meat. I also gave you tasty variations like keto and vegetarian options. Lastly, we discussed storing and reheating rules. Use these tips to make your meals easier and more delicious. Enjoy your cooking journey!$

A delightful dish featuring chicken breasts sautéed with sun-dried tomatoes and fresh spinach, served over roasted spaghetti squash.

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Prep Time 10

Cook Time 35

Total Time 45

Course Main Course

Cuisine Italian

Servings 2

Ingredients

2 pieces chicken breasts, boneless and skinless
1 medium spaghetti squash
1 tablespoon olive oil
2 cloves garlic, minced
1 cup sun-dried tomatoes, chopped
1 cup fresh spinach
0.5 cup heavy cream
1 teaspoon Italian seasoning
to taste salt and pepper
for serving grated Parmesan cheese
for garnish fresh basil

Instructions

Start by preheating your oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle a little olive oil, and season with salt and pepper. Place the squash cut side down on a baking sheet and roast for about 30-35 minutes, or until tender.
While the squash is roasting, season the chicken breasts with salt, pepper, and Italian seasoning. In a large skillet over medium heat, add olive oil and sauté the chicken for about 6-7 minutes on each side, until cooked through and golden brown. Remove the chicken from the skillet and set aside.
In the same skillet, add minced garlic and sun-dried tomatoes. Sauté for about 2 minutes until fragrant. Then add the fresh spinach and cook until wilted.
Pour in the heavy cream, stirring to combine, and let it simmer for another 2-3 minutes, allowing the sauce to thicken slightly.
Slice the cooked chicken breasts and return them to the skillet, coating them with the creamy sun-dried tomato sauce.
Once the spaghetti squash is cooked, use a fork to shred its insides into spaghetti-like strands. Serve a generous portion of the spaghetti squash topped with the Tuscan chicken and sauce.
Finish with a sprinkle of grated Parmesan cheese and fresh basil for garnish.

Notes

Feel free to add more vegetables or adjust seasoning to taste.

Keyword chicken, Italian, spaghetti squash