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Chicken Parmesan With Spaghetti Squash by Prevention Recipe

Chicken Parmesan With Spaghetti Squash by Prevention Recipe

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Chicken Parmesan With Spaghetti Squash by Prevention

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Ingredients:

Serving

4 boneless skinless chicken breast halves
1/2 cup buttermilk or 1/2 cup nonfat milk
1 tbsp lemon juice
1 large spaghetti squash, cut in half
1/2 cup rice flour
1/3 cup grated parmesan cheese
1 tsp garlic powder
1/2 tsp seasoning salt
1 3/4 cups spaghetti sauce

Directions:

1. PLACE the chicken in a 13 x 9 baking dish and pierce in several places with a fork. Pour the buttermilk over the chicken and turn to coat both sides. Cover and refrigerate for 1 hour.
2. PLACE the squash, cut sides up, in a microwaveable dish. Cover with plastic wrap and microwave for 25 minutes, or until forktender. Using a fork, scrape the flesh from the squash. Keep warm.
3. MEANWHILE, preheat the oven to 375°F.
4. IN a shallow dish, combine the flour, 1/4 cup of the cheese, the garlic powder, and seasoning salt. Dredge the chicken in the flour mixture, then return to the pan with the buttermilk, then coat again with flour. Place in another large baking dish coated with cooking spray. Spoon about 2 tablespoons spaghetti sauce onto each chicken breast and sprinkle with the remaining cheese.
5. BAKE for 25 minutes, or until a thermometer inserted in the thickest portion registers 160°F and the juices run clear.
6. MEANWHILE, heat the remaining sauce in a medium saucepan over medium heat. Serve with the chicken and spaghetti squash.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	476.66 Kcal (1996 kJ)
Calories from fat	106.96 Kcal
		% Daily Value*
Total Fat	11.88g	18%
Cholesterol	156.08mg	52%
Sodium	1462.42mg	61%
Potassium	921.75mg	20%
Total Carbs	35.79g	12%
Sugars	5.61g	22%
Dietary Fiber	3.04g	12%
Protein	58g	116%
Vitamin C	7.2mg	12%
Iron	1.2mg	6%
Calcium	163.6mg	16%

Amount Per 100 g
Calories	111.18 Kcal (465 kJ)
Calories from fat	24.95 Kcal
		% Daily Value*
Total Fat	2.77g	18%
Cholesterol	36.41mg	52%
Sodium	341.11mg	61%
Potassium	215mg	20%
Total Carbs	8.35g	12%
Sugars	1.31g	22%
Dietary Fiber	0.71g	12%
Protein	13.53g	116%
Vitamin C	1.7mg	12%
Iron	0.3mg	6%
Calcium	38.2mg	16%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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