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June 26th, 2017

italian food, spaghetti, tomatoes, parsley, chicken

Recipe: Spaghetti Squash Cacciatore

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From spaghetti to spaghetti squash: With one single swap, you can give your next “Italian Night” dinner a little variation – and a big boost in nutrition.

Spaghetti squash derives its name from the fact that, when roasted, it yields long, spaghetti-like strands of yummy flesh. That makes this often-overlooked winter vegetable the perfect companion for roasted chicken and a rich tomato sauce.

The result: A flavorful cacciatore that’s light, balanced, and vitamin-rich. What more could you ask for?

Gather your ingredients:

● 1 spaghetti squash, halved lengthwise
● 1 red pepper, cubed
● 1 medium onion, cubed
● 1 large eggplant, cubed
● 2-3 cloves garlic, minced
● 1 can diced tomatoes
● 2 tbsp tomato paste
● 2-3 tbsp olive oil
● Salt, pepper, & dried basil to taste
● 2 skinless chicken breasts, 1 per person

Compose:

1. Preheat the oven to 375 degrees. Carefully cut the squash in half lengthwise and place the halves face-down in a baking dish. Pierce the skin a few times with a fork, and add 1 inch of water to the dish. Bake in the oven for 40 minutes.

2. Chop the pepper, onion, and eggplant into cubes. Season with salt, pepper and basil, and place on a baking sheet. Roast in the oven until soft and browned, about 20 minutes.

3. Season chicken breasts with salt, pepper, basil and a few tablespoons of olive oil. Place in a baking dish and oven roast for 20 minutes, or until chicken is no longer pink in the centre.

4. Mix the can of diced tomatoes and the tomato paste together in a large pot. Bring it to a simmer on the stove over medium heat. Add salt, pepper, dried basil and minced garlic. After your sauce has simmered for 10 minutes it should begin to thicken. Taste as you go and add more seasoning as needed.

5. Once your vegetables are roasted, stir them into the sauce and let simmer until well incorporated, approximately 10-15 minutes.

6. To serve, pull roasted squash from its shell with a fork and pile it on each plate. Add a layer of the vegetable-laden tomato sauce. Top with roasted chicken breast..

7. For a garnish, consider adding chopped flat leaf parsley, cracked black pepper, and/or freshly-grated parmesan cheese.

Optional: If you have a favorite tomato sauce, feel free to substitute our suggestion with your own recipe.

Serves 2.

Quick tip You’ll know the squash is cooked when the skin is easy to pierce and the flesh is stringy when lifted with a fork.