Posted by Kathryn Dohertyhttps://www.familyfoodonthetable.com/summer-spaghetti/
© 2015 Family Food on the Table. All rights reserved.
Summer chicken and veggie spaghetti
4 servings adjust servings
A family favorite, lightened up and loaded with fresh veggies for summer!
- 2 teaspoons extra-virgin olive oil
- 1 small onion, diced small (about 1 cup)
- 1 medium zucchini, chopped
- 1 medium yellow squash, chopped
- 4-6 mushrooms, quartered (I used white button mushrooms)
- 3-4 roma tomatoes, chopped (or you can sub with a can of diced tomatoes)
- 1/2 cup marinara (homemade or store bought)
- 1 teaspoon kosher salt, divided
- 1/2 teaspoon black pepper, divided
- 1 teaspoon Italian seasoning
- 1/2 teaspoon crushed red pepper flakes (optional)
- 1-2 cups cooked shredded chicken (see notes)
- 1/2 cup fresh basil, chopped
- Parmesan cheese, to serve
- Spaghetti squash or whole-wheat spaghetti noodles, to serve (see notes)
- Heat olive oil in a large pan over medium heat. Add onion and saute for 2-3 minutes. Sprinkle with a little salt and pepper. Add zucchini, squash and mushrooms and saute for another 5 minutes, until tender. Sprinkle with a little salt and pepper
- Add tomatoes and seasonings and saute until the tomatoes start to break down a bit and the mixture gets more juicy. Sprinkle with a little salt and pepper.
- Add the marinara - using as much as you need/want to get it to the right sauciness level. That’s a technical term. And you know, sprinkle with a little more salt and pepper.
- Add the cooked chicken and stir until warmed through.
- Turn off heat and serve over spaghetti squash or whole-wheat spaghetti noodles.
You can certainly use the more traditional ground beef or ground turkey instead of chicken in this recipe. Just saute it first and once it’s about halfway cooked, add the onion and continue with the recipe.
You can serve this with real noodles or with spaghetti squash noodles. For spaghetti squash, just cut it in half, scoop out the seeds and inner goop. Place flesh side down on a roasting pan and roast at 400 for about 45 minutes. Remove, let cool a bit and use a fork to scrape the inside of the spaghetti squash, which will get you the lovely strands.
| Nutrition Facts|
|Amount Per Serving||As Served|
|Calories 210kcal Calories from fat 96|
| % Daily Value|
|Total Fat 11g||17%|
|Saturated Fat 3g||15%|
|Dietary Fiber 4g||16%|
Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
|Total Fat||Less than||65g|
|Sat Fat||Less than||25g|