Health & Wellness

Hen Carbonara (With Spaghetti Squash)

Hen Carbonara (With Spaghetti Squash)
29
Sep

I’ve been on an Italian hen kick these days and have been making numerous Italian impressed hen dishes. First, it was the hen piccata, then I made a wholesome variation of hen cacciatore, hen Florentine, hen Marsala, and now hen carbonara.

Whereas these pasta recipes have lots of the identical flavors, I like placing a wholesome twist on them. I’ll typically use veggies as an alternative of pasta for a tasty model decrease in carbs.

Traditional Hen Carbonara

Creamy hen carbonara is commonly made with an alfredo sauce or creamy sauce and served over fettuccine, bucatini, or linguine pasta. Extra Americanized variations will even use penne pasta. Historically this pasta dish is made with an egg combination sauce as an alternative of alfredo. Italians whisk collectively pasta water, egg yolks, and onerous cheese (like pecorino Romano) to make the creamy sauce.

An Up to date Hen Pasta

I substituted spaghetti squash for the pasta to make a grain-free model. I additionally made a more healthy (and optionally available) carbonara sauce and added some wilted spinach and asparagus for taste and additional vitamin. As an alternative of pancetta, which could be onerous to seek out, this recipe makes use of crispy bacon.

That is an multi functional dish with protein, wholesome fat, and loads of veggies. And because it’s cooked in a single pan, there aren’t many dishes to scrub. I exploit a skillet, however you would additionally use a big pot in case your skillet isn’t large enough.

My youngsters favored this one and ate it with out grievance!

Hen Carbonara Over Spaghetti Squash

Scrumptious and wholesome hen carbonara served over nutrient-packed spaghetti squash. 

  • Preheat the oven to 400°F.

  • Lower the spaghetti squash in half and scrape out the seeds with a spoon.

  • Place them face down on a baking sheet or in a big baking dish with ¼ inch of water. Cook dinner for half-hour or till tender when poked with a fork.

  • Whereas the squash is cooking, butterfly the hen by slicing it in half lengthwise.

  • Pound it with a meat hammer or the underside of a forged iron pan till it’s ¼ to ½ inch thick.

  • In a big skillet over medium-high warmth, place the asparagus in about ¼ inch of water. Cook dinner over excessive warmth till the asparagus is shiny inexperienced and beginning to soften. As soon as the water has evaporated add 1 Tablespoon butter and sprinkle with some sea salt.

  • Take away the asparagus from the pan and put aside.

  • In the identical pan, cook dinner bacon till crispy.

  • Take away the bacon and cook dinner the skinless hen breast within the bacon grease, sprinkling either side with a few of the sea salt, pepper, Italian seasoning, and garlic powder.

  • Take away the cooked hen and set it apart.

  • Saute the onion within the remaining bacon grease till gentle.

  • Add the spinach and additional butter or olive oil if wanted and cook dinner till the spinach is barely wilted.

  • Add the cream if utilizing and about ¼ teaspoon of the salt, pepper, Italian seasoning, and garlic powder.

  • At this level, the spaghetti squash must be gentle so take away it from the oven and drain off the water. Scrape out the insides with a fork. It must be somewhat al dente, not mushy.

  • To serve, put some spaghetti squash on a plate, high with some wilted spinach, then a bit of hen, some crumbled bacon, and the asparagus.

  • Garnish with Parmesan if utilizing.

Vitamin Details

Hen Carbonara Over Spaghetti Squash

Quantity Per Serving (1 serving)

Energy 356
Energy from Fats 198

% Each day Worth*

Fats 22g34%

Saturated Fats 10g63%

Trans Fats 0.3g

Polyunsaturated Fats 3g

Monounsaturated Fats 7g

Ldl cholesterol 78mg26%

Sodium 1016mg44%

Potassium 865mg25%

Carbohydrates 22g7%

Fiber 6g25%

Sugar 8g9%

Protein 21g42%

Vitamin A 4898IU98%

Vitamin C 21mg25%

Calcium 203mg20%

Iron 3mg17%

* P.c Each day Values are based mostly on a 2000 calorie weight loss plan.

In case you don’t have Parmesan cheese then Romano will even work. 

Would you do that model of hen carbonara? What’s your favourite hen dish? Share under!