Spinach Artichoke Spaghetti Squash (Print Version)
# Ingredients:
→ Vegetables
01 -
1 large spaghetti squash (about 3-4 pounds)
02 -
½ medium sweet onion, finely diced
03 -
3 garlic cloves, finely minced
04 -
4 cups fresh baby spinach leaves, thinly sliced
05 -
1 (14-ounce) can artichoke hearts, drained and quartered
06 -
Fresh parsley, finely chopped (optional)
→ Oils & Fats
07 -
4 tablespoons avocado oil, divided
08 -
3 tablespoons salted butter
→ Seasonings
09 -
2 ¾ teaspoons salt, divided
10 -
1 teaspoon black pepper, divided
11 -
1 tablespoon Italian seasoning
→ Dairy
12 -
½ cup whole milk
13 -
¾ cup chicken broth
14 -
4 tablespoons cream cheese
15 -
1 (5.3-ounce) container plain full-fat Greek yogurt
16 -
1 cup shredded mozzarella cheese
17 -
Grated Parmesan cheese (optional)
→ Proteins
18 -
1 pound boneless, skinless chicken breasts
→ Baking Essentials
19 -
2 tablespoons all-purpose flour
# Instructions:
01 -
Preheat the oven to 425°F. Cut the spaghetti squash in half lengthwise, and scrape out the seeds. Drizzle with 2 tablespoons avocado oil, rub all over the flesh, and sprinkle with 1 teaspoon salt and ½ teaspoon black pepper. Line a baking sheet with parchment paper.
02 -
Place the squash flat side down on the prepared baking sheet. Bake for 45-60 minutes or until tender and caramelized at the edges. Remove from the oven, let cool for 10-15 minutes, and scrape the strands with a fork to fluff.
03 -
Cut chicken into four portions and pound to 1-inch thickness. Mix Italian seasoning, ¾ teaspoon salt, and ¼ teaspoon black pepper in a small bowl; season both sides of the chicken evenly.
04 -
Heat remaining 2 tablespoons avocado oil in a skillet over medium heat. Add the chicken and cook for 5-6 minutes per side until golden and internal temperature reaches 165°F. Cool for 5-10 minutes and cut into bite-sized cubes.
05 -
Add butter to the skillet. Once melted, sauté the diced onion for 3-4 minutes until translucent. Add the minced garlic and cook for 30 seconds until fragrant.
06 -
Reduce the heat to medium-low. Whisk in the flour to form a paste, then gradually add milk and broth in small amounts, stirring constantly. Simmer for about 5 minutes until thickened.
07 -
Stir in cream cheese, Greek yogurt, 1 teaspoon salt, and ¼ teaspoon black pepper until smooth. Mix in artichoke hearts, spinach, and cooked chicken. Simmer for 4-5 minutes until spinach is wilted.
08 -
Set the oven to broil. Evenly divide the mixture between the two squash halves, stirring to distribute the sauce. Top with ½ cup mozzarella cheese per half and broil for 3-5 minutes until bubbly. Garnish with parsley and Parmesan, if desired.
# Notes:
01 -
Microwave the spaghetti squash for 5 minutes with skin pricked for easier cutting.
02 -
Substitute low-fat yogurt for a lighter option.
03 -
Prepare squash and filling a day ahead to save time.