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Chicken and Sausage Pumpkin Spaghetti Squash Bake

Prep Time45 minutes
Cook Time1 hour
Total Time1 hour 45 minutes
Servings: 6 servings
Calories: 324kcal

Ingredients

  • 1 1/4 lb chicken breast raw
  • 2 links HEB Natural Skinless Smoked Chicken Sausage (136 grams)
  • 4 lb spaghetti squash, halved and seeds removed (yields about 500 grams flesh)
  • 10 oz frozen chopped spinach, thawed
  • 1 medium yellow onion, sliced (110 grams)
  • 1/2 cup shredded low fat mozzarella cheese (56 grams)
  • 1/2 cup grated pecorino romano cheese (56 grams)
  • 2 tsp olive oil, divided
  • 1 tsp Flavor God Garlic Lover's Seasoning

Pumpkin Sauce

  • 15 oz pumpkin puree
  • 1/2 cup light coconut milk (4 oz)
  • 1/2 cup low sodium chicken broth (4 oz)
  • 4 cloves garlic, minced (16 grams)
  • 1/2 tbsp salted butter (0.5 oz)
  • 1 tsp Flavor God Garlic Lover's Seasoning
  • 1/2 tsp salt
  • 1/4 tsp pepper

Instructions

  • Pre-heat oven to 400 degrees. Line a 9x13" baking sheet with aluminum foil. Set aside.
  • Cut spaghetti squash in half and remove seeds.  Rub cut side of flesh with 1 tsp olive oil, then season with 1 tsp Flavor God seasoning.  Place cut side up on lined baking sheet and bake for 40 minutes or until squash can be easily flaked apart with a fork.  Set aside to cool.
  • Add sliced onions to a skillet over medium-high heat and begin to caramelize them, stirring every couple of minutes and lowering heat to medium as they begin to turn brown. Add small amounts of water (1-2 tbsp at a time) to the skillet as needed to reduce sticking and to help steam and soften the onions. Continue cooking down and stirring until onions are caramelized, about 20-30 minutes. Set aside.
  • Heat 1 tsp olive oil in the skillet over medium high heat. Season chicken with salt and add to hot skillet. Cover and cook 5-7 minutes per side or until cooked through. Set aside and cut into slices when cooled.
  • Add butter and garlic to the skillet and saute until fragrant. Add remaining sauce ingredients, stirring until they are all combined and sauce is heated through.
  • Scrape spaghetti squash flesh into a bowl. Pour thawed spinach onto a double layer of paper towel and squeeze out excess water, then add into bowl with spaghetti squash.
  • Add sauce, caramelized onions, sliced sausage, sliced chicken, and pecorino romano cheese to the bowl. Stir until combined, then transfer to a greased casserole dish (I used an ~11"x7"x2" dish). Top with shredded mozzarella cheese, then bake at 375 degrees for 20-25 minutes or until cheese is melted and golden.

Notes

I used a casserole dish like this one.

Nutrition

Serving: 350g | Calories: 324kcal | Carbohydrates: 18g | Protein: 32g | Fat: 14g | Cholesterol: 86mg | Sodium: 537mg | Potassium: 366mg | Fiber: 5g | Sugar: 7g