AuthorNeal Wentz
00DifficultyIntermediate

Getting the other bear in this kitchen to eat his vegetables is really challenging. So sometimes you have to get creative! Feel free to make it full carb with linguini, spaghetti, fettuccine, or whatever pasta you want.

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Yields8 Servings
Prep Time15 minsCook Time1 hr 15 minsTotal Time1 hr 30 mins
Spaghetti Squash
 1 Medium Spaghetti Squash
 Salt & Pepper
 2 tsp Italian Seasoning
 2 tsp Garlic; minced
Homemade Alfredo Sauce
 4 tbsp Butter
 4 tbsp Flour
 8 oz Cream Cheese; cubed
 1 cup Shredded Parmesan
 4 tsp Garlic; minced
 1 cup Half & Half
 2 cups Chicken Broth
 2 tsp Ground Sage
Other
 3 Chicken BreastsShrimp would be good too!
 1 Head of Broccoli; chopped
 Cooking Oil
Spaghetti Squash (Skip if using pasta; follow directions on the box)
1

Preheat the oven to 400°F

2

Carefully cut spaghetti squash in half from top to bottom.

3

Scoop out the seeds and discard.

4

Brush the inside of the squash with oil. Season with salt, pepper, Italian seasoning, and garlic.

**Garlic will steam underneath and not burn.

5

Place on a lined pan skin side up. Bake for 34-40 minutes.

6

Allow to cool and then pull with a fork. Transfer pulled flesh to a bowl and discard the skin.

**You'll get longer strands if you go from left to right instead of top to bottom.

Chicken & Broccoli
7

With 10 minutes left on the Squash timer, pat dry your room temp chicken. Add salt to both sides and allow to sit for 15 minutes.

8

Cut the broccoli into small florets. Set aside.

9

Pat the chicken dry again. Add a pinch of salt again, and season both sides with pepper.

10

Heat oil in a pan over medium heat. Cook chicken for 7-8minutes on one side then 7-8 minutes on the other. Cook to an internal temp of 165°F.

11

Transfer chicken to a cutting board and allow to rest.

12

Add more oil to the pan.

13

Add broccoli, toss in the oil, and add a big pinch of salt.

14

Sauté the broccoli for 2 minutes. Keep it constantly moving. Set aside in a bowl.

Homemade Alfredo
15

In a deep pot, melt the butter over medium heat.

16

Add garlic and sage. Stir with a whisk for 1 minute.

17

Sprinkle in flour. Whisk for another minute. Don't stop or the flour will burn.

18

Slowly whisk in chicken broth. Once the flour lumps are gone, add the half and half.

19

Whisk in the cream cheese. Once melted, whisk in the Parmesan.

20

Whisk for about 5 minutes to make sure the cheese has melted and didn't sink to the bottom.

21

Taste the sauce, add more salt and pepper if needed.

Finishing
22

Add spaghetti squash and broccoli to sauce.

23

Spoon out onto a warm plate.

24

Cut chicken and place on top. ENJOY!

Ingredients

Spaghetti Squash
 1 Medium Spaghetti Squash
 Salt & Pepper
 2 tsp Italian Seasoning
 2 tsp Garlic; minced
Homemade Alfredo Sauce
 4 tbsp Butter
 4 tbsp Flour
 8 oz Cream Cheese; cubed
 1 cup Shredded Parmesan
 4 tsp Garlic; minced
 1 cup Half & Half
 2 cups Chicken Broth
 2 tsp Ground Sage
Other
 3 Chicken BreastsShrimp would be good too!
 1 Head of Broccoli; chopped
 Cooking Oil

Directions

Spaghetti Squash (Skip if using pasta; follow directions on the box)
1

Preheat the oven to 400°F

2

Carefully cut spaghetti squash in half from top to bottom.

3

Scoop out the seeds and discard.

4

Brush the inside of the squash with oil. Season with salt, pepper, Italian seasoning, and garlic.

**Garlic will steam underneath and not burn.

5

Place on a lined pan skin side up. Bake for 34-40 minutes.

6

Allow to cool and then pull with a fork. Transfer pulled flesh to a bowl and discard the skin.

**You'll get longer strands if you go from left to right instead of top to bottom.

Chicken & Broccoli
7

With 10 minutes left on the Squash timer, pat dry your room temp chicken. Add salt to both sides and allow to sit for 15 minutes.

8

Cut the broccoli into small florets. Set aside.

9

Pat the chicken dry again. Add a pinch of salt again, and season both sides with pepper.

10

Heat oil in a pan over medium heat. Cook chicken for 7-8minutes on one side then 7-8 minutes on the other. Cook to an internal temp of 165°F.

11

Transfer chicken to a cutting board and allow to rest.

12

Add more oil to the pan.

13

Add broccoli, toss in the oil, and add a big pinch of salt.

14

Sauté the broccoli for 2 minutes. Keep it constantly moving. Set aside in a bowl.

Homemade Alfredo
15

In a deep pot, melt the butter over medium heat.

16

Add garlic and sage. Stir with a whisk for 1 minute.

17

Sprinkle in flour. Whisk for another minute. Don't stop or the flour will burn.

18

Slowly whisk in chicken broth. Once the flour lumps are gone, add the half and half.

19

Whisk in the cream cheese. Once melted, whisk in the Parmesan.

20

Whisk for about 5 minutes to make sure the cheese has melted and didn't sink to the bottom.

21

Taste the sauce, add more salt and pepper if needed.

Finishing
22

Add spaghetti squash and broccoli to sauce.

23

Spoon out onto a warm plate.

24

Cut chicken and place on top. ENJOY!

Notes

Low Carb Chicken & Broccoli w/ Homemade Alfredo

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