Serves: 6 servings
Each serving provides
1/2 healthy fat
4 cups spaghetti squash -8 greens
¼ teaspoon pepper -1/2 condiment
28 oz. raw boneless skinless chicken breasts, chopped into small cubes – 4 leaners
1 tablespoon + 1/4 teaspoon Cajun seasoning – 13 condiments
½ cup shallots, chopped – 1 green
2 cloves garlic, finely chopped -2 condiments
1 1/2 cups red bell pepper, chopped -3 greens
1 1/2 cups green bell pepper, chopped – 3 greens
1 1/2 cups cherry tomatoes cut in 1/2 – 3 greens
4 ounces reduced fat cream cheese- 4 healthy fats
¼ cup chopped flat leaf parsley – 1 condiment
2 Tablespoons shredded fresh parmesan cheese – 2 condiments
2 cups reduced fat mixed cheese -2 lean
Roast the squash: Preheat the oven to 350 degrees. Cut each spaghetti squash in half lengthwise. Scoop out the seeds. Rub ½ tablespoon of olive oil on each half and sprinkle with ¼ teaspoon of salt and ⅛ teaspoon pepper. Place in the oven, flesh side up, and roast for 30 minutes. Let the squash cool.Cook the chicken in a frying pan on medium heat with non stick spray and sauté for 5-7 minutes, flipping the pieces once to brown on all sides.Cook the veggies: To the same pan, add the onion. Sauté the onions for about 2 minutes until softened. Add the garlic and sauté for another minute. Add the bell peppers, 1 teaspoon of Cajun seasoning, and sauté for 2-3 minutes until softened. Then, add in the cherry tomatoes and cream cheese. Stir gently until combined. Take the mixture off the heat and set aside.Add in spaghetti squash: When the squash is cool enough to handle, use a fork to scrape the spaghetti strands out of each half. Add the spaghetti squash, the remaining Cajun seasoning and the 1 cup of the cheese and chicken to the sauté pan and toss to combine. If using an oven safe pan, place the skillet in the oven. Or, transfer the mixture to a casserole dish. Top with remaining 1 cup cheese. Bake and serve: Bake at 350 degrees for 20 minutes until the edges are slightly crispy. Garnish with fresh chopped parsley ( I mixed my parsley in the mixture before baking) and Parmesan cheese before serving.
I’m adding 1 Tablespoon of guacamole on top when serving for my other 1/2 healthy fat
Note: Try to find low sodium Cajun seasoning if possible; if not it’s ok but best when the sodium level is low. Slap ya mama has one
4 thoughts on “Cajun Chicken Spaghetti Squash Bake”
how much is a serving to know you get the 6 oz of chicken and the correct amount of greens? Cheese? I thought this was not allowed on the 5:1 plan?
What was it allowed?
If you need to be exact wait to add the meat till the end. But if you stir everything up good and bake then divide evenly it will be fine. I’ve been creating 5×1 recipes for 3 years now and I follow the guidelines the nutritionist provided for me
Are you talking about cheese? Cheese is allowed on 5×1. It’s a protein. Ask your coach for the meatless guide