Healthy Buffalo Chicken Parmesan with Spaghetti Squash
Chicken Not-So-LittleThe 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*
Cook: 25 minutes
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
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
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