These chicken-vegetable Bolognese with spaghetti squash dishes are a healthy and simple recipe that is low in carbs and fat! The portions make it easy to mix everything together as well.
Read on below to see what Chef Steve is cooking this month.
Ingredients
- 2 medium-sized spaghetti squashes
- 4 cloves of garlic (minced)
- 2 cups of chopped sweet onions
- 1 lb of ground organic chicken meat
- 1 cup of chopped zucchini
- 1 cup of shredded carrot
- 1 cup of red and yellow bell peppers (diced)
- 1 cup of spinach
- 1 cup of chopped mushrooms (¼” chop)
- ¼ Tsp olive oil
- 2 cups of vegetable broth
- 2 cups of marinara sauce of choice
Seasoning
- 2 tbsps of Italian seasoning
- 2 tbsps of dried basil
- 1 tbsps of granulated onion
- 1 tbsp of thyme
- Salt and pepper to taste
Instructions
Prep by Preheating the Oven and Scooping out the Squash seeds.
- Preheat the oven to 400 degrees Fahrenheit and prep your pan.
- Chef Steve uses an adaptive cutting board to prep and scoop out the seeds of the spaghetti squash.
Squash Prep
- Cut the spaghetti squashes in half and use a fork to hollow out each half to remove the seeds.
- Rub the inside of the halves with ¼ tsp Olive Oil then season the halves with Salt and Pepper and place the halves onto a baking sheet with the inside of the halves facing down
- Then place the squash into the oven for about 30-40 minutes until the shells are soft.
Starting the Chicken
- Sauté the 4 cloves of minced garlic and the 2 cups of chopped sweet onions in 1 cup of vegetable broth on the stove until the ingredients are soft and translucent.
- Once softened, add 1lb of ground chicken, 2 tbsps of Italian seasoning, 2 tbsps of dried basil, and 1 tbsp of granulated onions to the pan
Adding the ‘Vegetable’ in Chicken Vegetable Bolognaise
- Once the poultry is cooked well, you add 1 cup of chopped zucchini, 1 cup of shredded carrot, 1 cup of red and yellow bell peppers, and 1 cup of chopped mushrooms
- You are going to break up the chicken and vegetables so they can steam.
- After the vegetables are steamed, you add 1 cup of spinach. The spinach is going to evaporate and almost disappear, so you won't be able to tell it's in the dish but all the nutrients are there.
- Then once everything is reduced, add 1 cup of your favorite marinara sauce to the pan and stir everything together.
Making the Squash into Spaghetti
- Take the spaghetti squash out of the oven and let it sit for 5 minutes to cool slightly
- Once partly cooled, Chef Steve uses the adaptive cutting board again for this Step. Take a fork and shred the spaghetti squash to turn into noodles
- Place the new noodles into a large bowl, but keep the empty shells out
Mixing the spaghetti squash and bolognaise together
- Place the chicken vegetable bolognaise into the large bowl of squash noodles and mix them together.
- Place the bolognaise and spaghetti back into a squash shell; the squash shell will act as a natural bowl. You can’t eat the squash shell, but you can scrape any extra squash while you eat it!
- Option: sprinkle with parmesan cheese or nutritional yeast, which gives a cheese flavor and full of nutrients
