Healthy Buffalo Chicken Parmesan with Spaghetti Squash
Bite It!
(326 calories)
Fight It!
(2,170 calories)
Chicken Not-So-Little
The Buffalo Chicken Parmesan at Macaroni Grill sounds tempting, but an order contains more calories than most people need in an entire day. Our version, on the other hand, is a delicious calorie bargain, featuring one of our favorite pasta swaps... spaghetti squash!
HG's Buff Chick Parm with Spaghetti Squash
Entire recipe: 326 calories, 9g total fat (4g sat. fat), 775mg sodium, 19g carbs, 3g fiber, 6g sugars, 38.5g protein
Click for WW Points® value*
Prep:
15 minutes
Cook:
25 minutes
Ingredients:
1 spaghetti squash (you'll only use about 1/4th of it)
1 wedge The Laughing Cow Light Creamy Swiss cheese
1/4 tsp. garlic powder
1/4 tsp. onion powder
One 4-oz. raw boneless skinless chicken cutlet, pounded to 1/4-inch thickness
2 tbsp. (about 1 large) egg whites
2 tbsp. whole-wheat panko breadcrumbs
1 1/2 tsp. grated Parmesan cheese
1/8 tsp. cayenne pepper
1 1/2 tsp. Frank’s RedHot Original Cayenne Pepper sauce
2 tbsp. shredded part-skim mozzarella cheese
Directions:
Microwave whole squash for 6 minutes, or until soft enough to cut. Slice into quarters; scoop out and discard seeds. Save three quarters for another time.
Place one spaghetti squash quarter in a large microwave-safe bowl. Add 1/4 cup water. Cover and microwave for 7 minutes, or until soft.
Use a fork to scrape out cooked spaghetti squash strands. Thoroughly blot dry, removing as much moisture as possible. Measure out 1 cup, and place in a medium microwave-safe bowl. (Save any remaining for another time.)
Add cheese wedge, breaking it into pieces. Add 1/8 tsp. garlic powder and 1/8 tsp. onion powder. Mix until cheese has melted and evenly coated squash strands. (If needed, warm in the microwave.) Cover to keep warm.
Place chicken in a wide bowl, and coat one side with egg whites.
In another wide bowl, combine breadcrumbs, Parm, cayenne pepper, and remaining 1/8 tsp. each garlic powder and onion powder. Mix well.
Shake chicken to remove excess egg whites, and generously cover the egg-white-coated side with seasoned breadcrumbs.
Bring a skillet sprayed with nonstick spray to medium heat. Beginning with the breaded side down, cook chicken for about 4 minutes per side, until cooked through.
Meanwhile, in a small bowl, mix hot sauce with 1/2 tsp. water. Evenly drizzle sauce over the chicken in the skillet. Sprinkle with mozzarella cheese.
Reduce heat to low, and cover skillet. Cook for 2 minutes, or until until cheese has melted. Serve with cheesy squash.
MAKES 1 SERVING
Chew on this:
Happy National Vanilla Cupcake Day, November 10th. We pretty much insist that you try our 50-calorie Creamy Blended Cupcake Coffee recipe. It's amazing!
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