Sheet Pan Ketogenic by Pamela Ellgen

Author:Pamela Ellgen
Language: eng
Format: epub
ISBN: 9781612437071
Publisher: Ulysses Press
Published: 2017-04-07T04:00:00+00:00

Broccoli and Chicken Spaghetti Squash Noodle Bowl

This is one of my favorite lunch meals after surfing because I’m super hungry and apt to eat a big plate of pasta. This gives me the filling effects without the dreaded carb hangover. Even better, it’s super flavorful with a garlic, ginger, and toasted sesame dressing.

YIELD: 4 servings

PREP time: 10 minutes

COOK time: 30 minutes

1 small spaghetti squash, about 1½ pounds

8 boneless, skinless chicken thighs, cut into 2-inch pieces

2 cups broccoli florets

2 cups halved button mushrooms

1 tablespoon olive oil

1 tablespoon sesame oil

⅓ cup soy sauce

2 tablespoons lime juice

1 teaspoon minced fresh ginger

1 teaspoon minced fresh garlic

sea salt

freshly ground black pepper

1. Preheat the oven to 375°F. Line a sheet pan with parchment paper.

2. Slice the spaghetti squash into 1-inch-thick rings and use a paring knife to remove the seeds and strings. Spread the rings on the sheet pan.

3. In a large bowl, toss the chicken, broccoli, and mushrooms with the olive oil. Season with salt and pepper. Spread the meat and vegetables onto the sheet pan in and around the spaghetti squash.

4. Roast for 30 minutes until the chicken is cooked through and the spaghetti squash is tender.

5. Meanwhile, whisk the sesame oil, soy sauce, lime juice, ginger, and garlic in a small bowl.

6. Remove the pan from the oven and remove the spaghetti squash to a cutting board.

7. Pour the sesame dressing over the chicken and vegetables, tossing gently to coat.

8. Use a fork to shred the spaghetti squash into long, thin strands. Oven mitts are helpful because the squash will still be hot.

9. Divide the spaghetti squash between four serving bowls. Top with the chicken and vegetables, making sure to get some of the sauce.

GLUTEN FREE • DAIRY FREE • LOW CALORIE

Nutrition Facts (amount per serving)

Calories 410

Fat 22 g

Protein 43 g

Carbohydrate 13 g

Fiber 3.5 g

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