I’ve been on an Italian chicken kick lately and have been making a lot of Italian inspired chicken dishes. First, he was. Chicken PiccataThen I made a healthy difference Chicken hunterChicken Florentine Chicken MarsalaAnd now the chicken carb.
While these pasta recipes have many of the same flavors, I like to put a healthy twist on them. I often use vegetables instead of pasta for a sweeter, lower carb version.
Classic Chicken Carbonara
Creamy chicken carbonara is usually made with Alfredo sauce or cream sauce and served over fettuccine, bucatini or linguine pasta. More American versions even use penne pasta. Traditionally, this pasta dish is made with an egg mixture sauce instead of alfredo. Italians combine pasta water, egg yolks, and hard cheese (such as Pecorino Romano) to make a creamy sauce.
Improved Chicken Pasta
I substituted spaghetti squash for the pasta to make a grain-free version. I also made a healthy (and optional) carbonara sauce and added some chopped spinach and asparagus for flavor and extra nutrition. Instead of pancetta, which can be hard to find, this recipe uses crisp bacon.
This is all in one meal with protein, healthy fats and lots of vegetables. And because it cooks in one pan, there aren’t many dishes to clean up. I use a stove, but you can also use a large pot if your pan isn’t big enough.
My kids loved this and ate it without complaint!
Chicken carbonara over spaghetti squash
Delicious and healthy Chicken Carbonara served over nutrient-packed spaghetti squash.
-
Preheat the oven to 400°F.
-
Cut the spaghetti squash in half and scoop out the seeds with a spoon.
-
Place them face down on a baking sheet or in a large baking dish with ¼ inch of water. Cook for 30 minutes or until tender when pierced with a fork.
-
While the pumpkin is cooking, cut the chicken in half lengthwise and open the butterfly.
-
Pound it with a meat mallet or the bottom of a cast iron pan until it is ¼ to ½ inch thick.
-
In a large pot over medium-high heat, place the asparagus in about ¼ inch of water. Cook the asparagus over high heat until it turns bright green and begins to soften. Once the water has evaporated, add 1 tablespoon of butter and a sprinkle of sea salt.
-
Remove the asparagus from the oven and set aside.
-
In the same pan, cook the bacon until cooked through.
-
Remove the bacon and cook the skinless chicken breast in the bacon grease, sprinkling each side with some sea salt, pepper, Italian seasoning and garlic powder.
-
Remove the cooked chicken and keep it aside.
-
Fry the onion in the remaining pork fat until soft.
-
Add spinach and more butter or olive oil, if needed, and cook until spinach is barely wilted.
-
Add the cream, if using, and about ¼ teaspoon salt, pepper, Italian seasoning, and garlic powder.
-
At this point, the spaghetti squash should be soft, so remove it from the oven and drain the water. Wipe the inside with a fork. It should be slightly al-dent, not mushy.
-
To serve, place some spaghetti squash on a plate, top with sautéed spinach, then a piece of chicken, some crumbled bacon and asparagus.
-
Garnish with Parmesan if using.
Nutrition facts
Chicken carbonara over spaghetti squash
Amount per service provider (1 time)
Calories 356
Calories from fat 198
% Daily Value*
Fat 22 g34%
10 grams of saturated fat63%
Trans fat 0.3 g
Polyunsaturated fat 3 g
Monounsaturated fat 7 g
Cholesterol 78 mg26%
Sodium 1016 mg44%
Potassium 865 mg25%
Carbohydrates 22 g7%
Fiber 6 g25%
Sugar 8 g9%
Protein 21 g42%
Vitamin A 4898IU98%
Vitamin C 21 mg25%
Calcium 203 mg20%
Metal 3 mg17%
* Percent daily values are based on a 2000 calorie diet.
If you don’t have Parmesan cheese, Romano works just as well.
Want to try this version of Chicken Carbonara? What is your favorite chicken dish? Share below!
