Healthy Deconstructed Chicken Parmigiana

I love when I can save hundreds of calories with meals like this deconstructed chicken parmigiana over spaghetti squash.

Between swapping the fried chicken for grilled and placing it over squash instead of pasta, you will be saving over 500 calories and the best part is that you will not be sacrificing any taste!  You will feel nice and full from the fiber, get a good dose of protein in, and still have a delicious healthy meal you can feel good about eating.

As with all of my recipes, its easy to make, quick to clean up, nutritious and delicious.

And the best part? Now you have room to fit your dessert in (for me it’s ice cream) with no guilt and no bulge!









1 medium spaghetti squash
1/2 pound chicken breasts or tenderloins
1 cup marinara sauce
1/2 cup part skim mozzarella cheese
3 tsp olive oil
1 tsp garlic powder
1 tsp oregano
salt to taste


For instructions on how to prepare spaghetti squash the simple way click here
While the squash is baking, either grill or pan fry the chicken.  If you are going to pan fry the chicken, I like to cut bite sized pieces up with kitchen shears and place them in a hot fry pan with 1 tsp olive oil.
Let the chicken cook until browned, about 4 minutes on each side, making sure it’s cooked through.
Season the chicken with garlic powder, oregano and salt and let it sit in the pan, flame off.
When the squash is done, transfer it to a bowl. Drizzle with 2 tsp olive oil, and season it salt, and the other tsp of garlic powder.
Place the empty shells on a cookie sheet.
Divide the squash in half, and place it back in both shells.
Divide chicken in half and place on squash.
Pour 1/2 cup marinara sauce and sprinkle 1/4 cup cheese on top of each squash boat.
Bake on 350 degrees for about 7 minutes or until cheese is melted.

Serves 2
Calories 416
Macros: Protein 46g, Carbs 30g, Fat 14g

For more great nutritious and delicious recipes visit the Blog here

And be sure to check out Eat Up & Slim Down, my new cookbook with 50 healthy and delicious recipes, all with calorie and macro count.