A quick, easy, colourful recipe that’s naturally high in fibre. Spaghetti squash, a favourite of our dietitians, is a local vegetable with simple preparation, a unique texture and a flavour that pairs well with almost anything. This Mexican-inspired version is perfect for weeknights when you want a wholesome meal without the hassle. For more information on buying local foods, check out our Handy Guide to Local Grocery Shopping.
Preparation
15
min
Cooking
55
min
Servings
6
Nutrition Facts (per serving)
Calories
315
Fat
6
Carbohydrates
34
Fibre
8
Protein
31
Sodium
460
Ingredients
- 1 spaghetti squash, about 1.4 kg (3 lb)
- 450 g (1 lb) boneless chicken breasts (or 2 breasts)
- 2.5 ml (½ tsp) smoked paprika
- 7.5 ml (1 ½ tsp) chili powder, divided
- Pepper and salt, to taste
- 1 can (540 ml / 19 oz) black beans, rinsed and drained
- 1 can (341 ml / 12 oz) corn kernels, rinsed and drained
- 1 coloured bell pepper, chopped
- 80 ml (⅓ cup) chili sauce (or Mexican salsa)
- 2.5 ml (½ tsp) ground cumin
- 2.5 ml (½ tsp) onion powder
- 125 ml (½ cup) light shredded cheese of your choice
Preparation
- Preheat the oven to 200 °C (400 °F).
- Cut the squash in half lengthwise and remove the seeds.
- Place the squash halves cut side down on a baking sheet. Bake for 40 minutes, or until the flesh pulls away easily with a fork.
- Meanwhile, season the chicken breasts with smoked paprika, half of the chili powder, pepper and salt.
- In a large non-stick skillet, cook the chicken over medium-high heat for 6 to 8 minutes per side, until fully cooked (internal temperature of 74 °C / 165 °F). Let rest, then shred using two forks.
- Scrape the squash flesh into strands with a fork.
- In a large bowl, mix about 500 ml (2 cups) of squash strands with the shredded chicken, corn, beans, bell pepper, chili sauce, remaining of the chili powder, cumin and onion powder. Mix well.
- Spoon the mixture into the squash shells or a baking dish. Top with shredded cheese.
- Return to the oven for 15 minutes, until the cheese is melted and the filling is hot. Let cool slightly before serving.
Notes
Keeps for 5 days in the refrigerator or 3 months in the freezer.
