Tuesday, November 17, 2015

Chicken Tenders with Cheesy Spaghetti Squash and Broccoli

I absolutely love spaghetti squash. If you haven't tried it, it's definitely worth a shot! It's simple to prep (although it does take some bicep strength to cut in half) and very versatile - it essentially just takes on the flavor of whatever you mix with it. Which is especially good when that something is cheese.
I paired my cheesy spaghetti squash with quick homemade chicken tenders and roasted broccoli, which I cooked at the same time while finishing off the squash on the stovetop. It was simple enough for a weeknight, and a healthy dinner that fits right in with the 21 Day Fix nutrition plan!

Chicken Tenders with Cheesy Spaghetti Squash and Broccoli

Makes about 4 servings

  • 2 packages chicken tenders, about 2 lbs
  • 1 cup gluten-free panko breadcrumbs
  • 1/4 cup grated parmesan cheese
  • 1 head broccoli, chopped into florets
  • 1 medium spaghetti squash
  • 1/2 cup shredded cheddar cheese
  • 1/2 cup unsweetened nondairy milk (or any milk)
  • 1/2 tbsp gluten-free flour
  • 1/2 tbsp high-quality butter
  • Salt and pepper to taste
  • Olive oil
  • Spicy seasoning blend (I used Weber's Bold Chipotle)
Preheat oven to 400 for convection, 425 for regular oven. Cut spaghetti squash in half. Drizzle with olive oil, season with salt and pepper, and place cut side down on a lined baking sheet. Roast 30 minutes, until squash is golden. Remove from oven and set aside to cool, at least 15 mins.

While squash is cooling, spread the broccoli out on a lined baking sheet and drizzle with olive oil, season with spicy seasoning. Next, prep the chicken tenders. Spread breadcrumbs, parmesan and spicy seasoning blend on a small plate. Drizzle the chicken tenders with olive oil and season with salt and pepper, then press in the breadcrumbs. Lay out on a lined baking sheet.

Roast the broccoli and chicken tenders for approx 15 minutes, or until both are crisp and browned. If needed, roast the broccoli a few extra minutes while the chicken tenders rest.

While the broccoli and chicken is cooking, use a fork to shred the spaghetti squash (for a quick demonstration, check out my video). Heat butter in a medium saucepan over medium heat. Once melted, stir in the gluten-free flour and whisk together until browned. Pour in the milk and whisk for about four more minutes, until smooth and thickened. Whisk in shredded cheese and remove from heat once melted. Stir in the spaghetti squash - add in stages, as depending on the size of the squash you may have more or less. Serve immediately with the chicken tenders and broccoli.

This dish also reheats really well! I run the chicken tenders and broccoli through a couple of rounds in the toaster oven, and microwave the spaghetti squash for about 30 seconds. Using the toaster oven crisps it right back up so it tastes as good as the first night!

21 Day Fix Serving Suggestion:

I served myself three chicken tenders, 1/2 green container of broccoli and 1/2 green container of the spaghetti squash and counted it as 1 Red, 1 Green, 1/2 Blue, 1/2 Yellow, 1 Teaspoon


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