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Putting fluffy strings of spaghetti squash under a rich Tuscan chicken makes an amazing low-carb spin on traditional Alfredo. This meal blends the gentle sweetness of baked spaghetti squash with a smooth sauce packed with sun-dried tomatoes, bright spinach, and tasty seasoned chicken.
This dish shows up on my table all the time during fall when squash is everywhere. I love how the sauce sticks to those golden strands of spaghetti squash, making such a good stand-in for regular pasta.
Key Ingredients Breakdown
- Spaghetti squash: Adds light sweetness and makes those pasta-like strands. Get one that's heavy and has a solid, off-white outside
- Heavy cream: Makes our sauce super smooth. Go for fresh cream with lots of fat for the best texture
- Sun-dried tomatoes: Give little pops of intense taste. The ones packed in oil work best
- Parmesan cheese: Grate it fresh from a block so it melts right and tastes better
- Fresh spinach: Shrinks nicely into the sauce. Pick bright green leaves with no yellow spots
Putting It All Together
- Getting the Squash Ready:
- Slice your squash down the middle and scoop out seeds. Coat the inside with olive oil and sprinkle salt and pepper. Put it face down on a baking tray and cook until you can pull strands apart with a fork.
- Building Flavor:
- First, coat your chicken with plenty of Italian seasonings. Cook until golden outside and done inside, making a nice crust. Let it rest before slicing.
- Whipping Up the Sauce:
- Cook your onions and garlic until soft and smelling good. Add cream slowly while stirring as it gets thicker. Mix in cheese bit by bit for a smooth, velvety sauce.
- Putting It Together:
- Mix in your sliced chicken and squash strings. Stir gently so everything gets coated in that yummy sauce.
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The sun-dried tomatoes are everyone's favorite part at my house. They remind us of our Italian summer trips and really deepen the flavor of the creamy sauce.
Tasty Side Suggestions
Make this a full meal by adding a simple arugula salad with lemon dressing on the side. A cold glass of Pinot Grigio goes great with the creamy sauce.
Making It Your Own
- Try using Tuscan kale instead of spinach, or throw in some cooked mushrooms for an earthy twist
- If dairy doesn't work for you, try using coconut cream for a similar richness
Storing What's Left
Keep any extras in a sealed container, with sauce apart from squash if you can. When reheating, do it slowly on the stove and add a splash of cream to bring back the sauce's smoothness.
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I've made this dish countless times now, and it always manages to combine the comfort of old-school Alfredo with the freshness of veggies in a way that makes both pasta fans and health-conscious eaters happy.
Frequently Asked Questions
- → How can I tell if the spaghetti squash is ready?
- You’ll know it’s done when a fork slides in easily, and the inside shreds into long spaghetti-like strands—typically after 45-50 minutes at 400°F.
- → Is it okay to prepare this ahead of time?
- Sure! You can make it up to 2 days early. Keep it in a sealed container in the fridge and warm it up gently in the microwave or over low heat on the stove.
- → What’s a good substitute for heavy cream?
- If heavy cream isn’t an option, try half-and-half or whole milk. For a thicker consistency, mix in a small amount of cornstarch.
- → Why is my sauce watery?
- Let it cook longer to thicken up, or stir in extra parmesan cheese. The cheese works great to add thickness as it melts.
- → Can this be frozen for later?
- It’s possible, but not ideal. The cream sauce might separate, and the squash can get watery. It’s best eaten fresh or within a few days of refrigeration.