I’ve been on an Italian chicken kick lately and have been making lots of Italian inspired chicken dishes. First, it was the chicken piccata, then I made a healthy variation of chicken cacciatore, chicken Florentine, chicken Marsala, and now chicken carbonara.
While these pasta recipes have many of the same flavors, I like putting a healthy twist on them. I’ll often use veggies instead of pasta for a tasty version lower in carbs.
Classic Chicken Carbonara
Creamy chicken carbonara is often made with an alfredo sauce or creamy sauce and served over fettuccine, bucatini, or linguine pasta. More Americanized versions will even use penne pasta. Traditionally this pasta dish is made with an egg mixture sauce instead of alfredo. Italians whisk together pasta water, egg yolks, and hard cheese (like pecorino Romano) to make the creamy sauce.
An Updated Chicken Pasta
I substituted spaghetti squash for the pasta to make a grain-free version. I also made a healthier (and optional) carbonara sauce and added some wilted spinach and asparagus for flavor and extra nutrition. Instead of pancetta, which can be hard to find, this recipe uses crispy bacon.
This is an all in one dish with protein, healthy fats, and plenty of veggies. And since it’s cooked in one pan, there aren’t many dishes to clean. I use a skillet, but you could also use a large pot if your skillet isn’t big enough.
My kids liked this one 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 scrape 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 poked with a fork.
While the squash is cooking, butterfly the chicken by cutting it in half lengthwise.
Pound it with a meat hammer or the bottom of a cast iron pan until it’s ¼ to ½ inch thick.
In a large skillet over medium-high heat, place the asparagus in about ¼ inch of water. Cook over high heat until the asparagus is bright green and starting to soften. Once the water has evaporated add 1 Tablespoon butter and sprinkle with some sea salt.
Remove the asparagus from the pan and set aside.
In the same pan, cook bacon until crispy.
Remove the bacon and cook the skinless chicken breast in the bacon grease, sprinkling each side with some of the sea salt, pepper, Italian seasoning, and garlic powder.
Remove the cooked chicken and set it aside.
Saute the onion in the remaining bacon grease until soft.
Add the spinach and extra butter or olive oil if needed and cook until the spinach is barely wilted.
Add the cream if using and about ¼ teaspoon of the salt, pepper, Italian seasoning, and garlic powder.
At this point, the spaghetti squash should be soft so remove it from the oven and drain off the water. Scrape out the insides with a fork. It should be a little al dente, not mushy.
To serve, put some spaghetti squash on a plate, top with some wilted spinach, then a piece of chicken, some crumbled bacon, and the asparagus.
Garnish with Parmesan if using.
Nutrition Facts
Chicken Carbonara Over Spaghetti Squash
Amount Per Serving (1 serving)
Calories 356
Calories from Fat 198
% Daily Value*
Fat 22g34%
Saturated Fat 10g63%
Trans Fat 0.3g
Polyunsaturated Fat 3g
Monounsaturated Fat 7g
Cholesterol 78mg26%
Sodium 1016mg44%
Potassium 865mg25%
Carbohydrates 22g7%
Fiber 6g25%
Sugar 8g9%
Protein 21g42%
Vitamin A 4898IU98%
Vitamin C 21mg25%
Calcium 203mg20%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.
If you don’t have Parmesan cheese then Romano will also work.
Would you try this version of chicken carbonara? What’s your favorite chicken dish? Share below!
Conclusion
Chicken carbonara over spaghetti squash is a delicious and healthy twist on a classic Italian pasta dish. By substituting spaghetti squash for traditional pasta, this recipe becomes a lower-carb, grain-free option that is still packed with flavor and nutrients. Adding wilted spinach and asparagus enhances the dish with extra vitamins and minerals, making it a well-rounded meal for the whole family to enjoy.
With its all-in-one preparation in a single pan, this chicken carbonara recipe is not only tasty but also easy to clean up afterwards. The combination of protein, healthy fats, and vegetables ensures that you are getting a well-balanced meal in every bite.
FAQs
- Can I use a different type of pasta substitute?
Yes, you can experiment with different vegetable noodles like zucchini noodles or spaghetti squash for a grain-free option. - Is there a vegetarian version of this recipe?
You can omit the chicken and bacon for a vegetarian version, or substitute them with plant-based alternatives like tofu or tempeh for added protein. - How can I make this dish dairy-free?
You can replace the cream with a dairy-free alternative like coconut milk or cashew cream, and omit the Parmesan cheese for a dairy-free and lactose-free version. - Can I make this recipe ahead of time?
This recipe is best enjoyed fresh, but you can prepare some components in advance and assemble the dish just before serving to save time.
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