Healthy Chicken Piccata with Spaghetti Squash Recipe

Sep 29 2015
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Hungry Girl's Chicken Piccata with Spaghetti Squash
HG's Chicken Piccata with Spaghetti Squash
(321 calories)
vs.
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Chicken Piccata with Spaghetti, Average
(1,120 calories)
Hungry Girl's Chicken Piccata with Spaghetti Squash

Top Picc' for Dinner!

Ordinary chicken piccata may seem light, with its lemony sauce and lean protein, but it's typically a butterfest served with a mountain of spaghetti. Talk about a serious calorie commitment! The only commitment you’ll make with this delicious Hungry Girl do-over? To enjoy a crazy-amazing good-for-you meal…

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Entire recipe: 321 calories, 7.5g total fat (2g sat fat), 750mg sodium, 22g carbs, 4g fiber, 5.5g sugars, 34.5g protein

SmartPoints® value 6*

Prep: 20 minutes
Cook: 25 minutes

Ingredients:

1 spaghetti squash (you’ll only use about 1/4th of it)

2 tsp. light whipped butter or light buttery spread (like I Can’t Believe It’s Not Butter! Light or Brummel & Brown)

1/4 tsp. plus 1/8 tsp. garlic powder

1/8 tsp. plus 1 dash each salt and black pepper

1 tbsp. whole-wheat flour

One 5-oz. raw boneless skinless chicken breast cutlet, pounded to 1/4-inch thickness

1/4 cup low-sodium chicken broth

3/4 tsp. cornstarch

2 tbsp. dry white wine

1 1/2 tsp. capers, drained

1 tsp. lemon juice

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 spaghetti squash strands. Thoroughly blot dry, removing as much moisture as possible. Measure out 1 1/4 cups, and place in a medium bowl. (If needed, repeat process with another squash quarter. Save any remaining for another time.) Add 1 tsp. butter, 1/4 tsp. garlic powder, and dash each salt and black pepper. Mix well. Cover to keep warm.

In a wide bowl, mix flour with remaining 1/8 tsp. garlic powder. 



Season chicken with remaining 1/8 tsp. each salt and black pepper. Thoroughly coat chicken with the seasoned flour, pressing firmly to help it adhere.

Bring a skillet sprayed with nonstick spray to medium heat. Cook chicken for about 4 minutes per side, until golden brown and cooked through. Place chicken over spaghetti squash, and re-cover to keep warm.

To make the sauce, in a small nonstick pot, combine broth with cornstarch, and stir to dissolve. Add wine, capers, lemon juice, and remaining 1 tsp. butter. Stir well. Set heat to medium low. Stirring frequently, cook until sauce is slightly thickened and bubbly, about 3 minutes.

Pour sauce over chicken and spaghetti squash.

MAKES 1 SERVING

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SmartPoints® value* not what you expected? We follow the same method as Weight Watchers when calculating the SmartPoints® value* for a recipe: We add up the SmartPoints® values* of the individual ingredients. (Many foods have a value of zero and remain zero in recipes.)

*The PointsPlus® and SmartPoints® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe or its manufacturer or developer by Weight Watchers International, Inc., the owner of the PointsPlus® registered trademark and SmartPoints® trademark.