This healthy dish is a tasty alternative to taco night.

Blaine Moats, EatingWell

This healthy, five-ingredient spaghetti squash recipe is a satisfying low-carb alternative to taco night. If you have leftover cooked chicken on hand, skip Step 2 and stir 2½ cups into the filling. Look for an enchilada sauce with less than 300 mg of sodium per serving.

Chicken enchilada-stuffed spaghetti squash

Serves: 4 (serving size: ½ stuffed squash half)

Active Time: 35 minutes

Total Time: 50 minutes


2 (8-ounce) boneless skinless chicken breasts

1 2½- to 3- pound spaghetti squash, halved lengthwise and seeded

1¼ cups red enchilada sauce, divided

1 medium zucchini, diced

1 cup shredded pepper Jack cheese

¼ teaspoon salt

½ teaspoon pepper


Position racks in upper and lower thirds of oven; preheat to 450 F.

Place chicken in a medium saucepan, add water to cover and bring to a boil. Cover, reduce heat to low and gently simmer until an instant-read thermometer inserted into the thickest part registers 165 F, 10 to 15 minutes.

Transfer the chicken to a clean cutting board and shred with 2 forks. Transfer to a large bowl.

Meanwhile, place squash cut-side down in a microwave-safe dish and add 2 tablespoons water. Microwave, uncovered, on High until the flesh is tender, about 10 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake in a 400 F oven until the squash is tender, 40 to 50 minutes.)

Use a fork to scrape the squash from the shells into the large bowl. Place the shells on a broiler-safe pan. Stir 1 cup enchilada sauce, zucchini, salt and pepper into the squash and chicken. Divide the mixture between the shells; top with the remaining ¼ cup enchilada sauce and the cheese.

Bake on the lower rack for 10 minutes. Move to the upper rack, turn the broiler to High and broil, watching carefully, until the cheese starts to brown, about 2 minutes. To serve, cut each shell in half.

Nutrition information: Per serving: 408 calories; 22 g fat (11 g sat, 4 g mono); 136 mg cholesterol; 20 g carbohydrate; 0 g added sugars; 7 g total sugars; 34 g protein; 4 g fiber; 425 mg sodium; 833 mg potassium.

Nutrition Bonus: Vitamin C (32 percent daily value), Calcium (28 percent dv), Vitamin A (22 percent dv)

1½ Carbohydrate Serving(s)

Exchanges: 1 starch, 1 vegetable, 3½ lean meat, 1 high-fat meat

EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at


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