Chicken, vegetables and spahetti squash recipe

I think it can be said, with relative certainty, that chicken is an absolute staple in my diet. It’s healthy, it’s easy to prepare and it’s delicious. But cooking chicken over and over, to adhere to your diet, can be a risky proposition. What if I get tired of chicken?! I was at my family’s Thanksgiving celebration this year, and I was talking with my Aunt Kathy about cooking on a diet, and in referring to the fact that I cook so much chicken, I said that keeping it fresh ends up being endless variations on a theme. Spices really are a taste bud saver in this case!

This particular variation is simple, quick to make, and is quite delicious. It also has this hearty quality to it, both in appearance and in taste, without compromising calorie goals. One aspect I really like about it is the wonderful color that the roasted garlic brings to the vegetables. By sautéing the minced garlic with the chicken, it slightly caramelizes and creates this rich mahogany color, in addition to the delicious smell. Then sautéing the vegetables with this caramelized garlic gives everything a wonderful color and taste.



Skinless, boneless chicken breast.
Spaghetti Squash
Mini sweet peppers
Yellow squash
1 tablespoon of olive oil
Black Pepper
Italian seasoning
Krakow Nights seasoning mix from Penzey’s (It’s a traditional Polish blend)



1. Slice spaghetti squash in half, clean out the “guts” and place both halves face-down in a dish for microwaving. Put an inch of water in the bottom of the dish. Microwave for 6-8 minutes depending on the size
2. When the squash is finished, use a fork to shred the contents of the squash. It should pull apart quite easily. I season it with a little margarine, salt and pepper.
3. Prepare the vegetables for sautéing. Cut up the squash, zucchini, onion, and mini sweet peppers to your liking and reserve to the side.
4. Start your sauté pan on medium-high heat. Use a tablespoon of olive oil as a cooking medium. While the pan s warming up, slice your chicken breast crosswise in strips about 1-1.5cm thick.
5. When the pan has reached the appropriate temperature, put in the chicken and season with pepper, and krakow nights. Add the minced garlic at this point. The chicken should take about 5-6 minutes for the first side at most.
6. When the chicken is done on the first side, flip it , and add the vegetables to the sauté pan. Season the vegetables with some Italian seasoning and some black pepper. By the time the chicken is finished, the vegetables should just about be done. Pay attention to the garlic and keep moving it around so it doesn’t burn, but instead caramelizes.
7. I like to remove the chicken when finished, reserve to the side, and make sure the vegetables fully sauté in the caramelized minced garlic. This should let the vegetables inherent a mahogany tint from the garlic.  The onions will pick up this coloration to a greater degree.
8. When the vegetables are finished to your liking, plate and serve.



4 ounces of skinless, bones less chicken breast sautéed: 184 calories
2 cups of spaghetti squash, steamed: 84 calories
Margarine, 2 teaspoons: 60 calories
2 cups of sautéed vegetables: 120-200 calories depending on what calorie estimates you believe. For the sake of argument, we’ll go with 200 to be conservative.
Total Calories: 528


Go here for my guide to preparing healthy meals

2 Responses

  • Mom

    I know that I would love this one too! I love spaghetti squash, I could make a meal out of just that!

    • You know, now that you mention it …I did something similar in that I created a stuffed spaghetti squash. I’ll have to post that one as well!


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