Continuing down the clean eating path this month, here’s a recipe chock full of simple ingredients that’s oh-so-satisfying. It has all the flavors of chicken parmesan, but by substituting spaghetti squash for pasta we keep it low carb and by baking (vs. frying) the chicken and omitting the mozzarella, we keep the fat in check! There’s a time and a place for the real deal, but I think you’ll find this clean version to be absolutely delicious.

Clean Eating “Chicken Parmesan”

Serves 6

Ingredients:

1 (3 lb.) spaghetti squash
1 ½ lb. chicken breast, boneless and skinless
1 Tbs. olive oil
1/2 sweet onion minced
2 garlic cloves, minced
2 (14.5 oz. can) no salt added diced tomatoes
½ cup slivered fresh basil
6 Tbs. shredded parmigiano reggiano
Salt and Pepper

Directions:

1. Preheat oven to 350 degrees F.
2. Cut squash in half lengthwise. Scoop out seeds and discard. Place squash halves, cut sides down, on a baking sheet coated with cooking spray. Bake for 1 hour or until tender. (Fifteen minutes into cooking time, add chicken to oven. See step 3.)
3. Season chicken breast with salt and pepper, then place in a 13×9 inch baking pan. Bake in oven, with the spaghetti squash for 30-45 minutes, or until fully cooked.
4. Heat oil in a saucepan over medium heat. Add onion and saute about 5 minutes till translucent. Add garlic, and cook for 30 seconds till fragrant. Add tomatoes and allow to simmer for 15 minutes or until thickened. Remove from heat and stir in 1/3 cup basil.
5. Cool squash at room temperature for 10 minutes or until cool enough to handle. Scrape inside of squash with a fork to remove spaghetti-like strands to measure about 5 cups.
6. Divide squash evenly among 6 plates; top each serving with 4 oz. of chicken breast, about 1/3 cup sauce, and 1 tablespoon of parmesan cheese. Top with remaining basil.

Nutrition Facts:  Total Calories per serving: 317, Total Fat: 8.5 grams, Protein: 38.8 grams, Carbohydrate: 19.2 g, Cholesterol: 98 mg, Sodium: 650 mg, also includes iron, calcium, and potassium.

This recipe comes to you from the files of a lovely lady and loyal blog reader whom I’ve known since I was born! A dear friend of my mother’s, and a sweet presence in my life for nearly forty years, Louise is a bundle of energy and the picture of health and vibrancy, even now well into her eighties. She wakes up early to swim, regularly cooks lunch for a cast of family, friends and neighbors, and generally makes the world a better place with her very presence.

I have so many fond memories of enjoying of the bounty of her garden, sharing in her Italian feasts, and indulging in her famous holiday cookies. This dear woman can  cook.

One half of a pair of lifelong best friends known by nearly everyone in town as “Day Day and Louise,” she holds a special place in my heart.

This delicious soup will hold a special place in yours – enjoy!

Farro and Kale Soup

Serves 6

Ingredients:

1 tablespoon olive oil
1 medium yellow onion, chopped
2 garlic cloves, finely chopped
1 cup farro
6 cups reduced-sodium chicken broth
2 cups peeled butternut squash cubes (1/2 inch)
1 (28-ounce) can Italian plum tomatoes with juice
1 (2-inch) piece Parmigiano cheese rind
1 teaspoon dried thyme or 1 tablespoon fresh thyme
1/2 teaspoon salt
2 cups coarsely chopped green kale
Grated Parmiagiano Reggiano cheese (optional)

Directions:

1.  Heat oil in a soup pot over medium heat.  Add onion and saute until softened 2-3 minutes.  Add garlic and saute 1 minute.  Add farro and stir to coat.  Add broth, squash, tomatoes, cheese rind, thyme and salt.  Bring to a boil, breaking up tomatoes with a wooden spoon.

2.  Reduce heat, partially cover and simmer until squash is tender and farro is cooked, about 30 minutes.  Stir in kale and simmer 2 minutes.  Discard cheese rind.  Ladle into bowls and sprinkle grated cheese on top.

With the littles home from school and many adults taking some time off from work, you may find yourself serving up snacks to a hungry crowd this week! After a few days of cheese platters and cookies, you’re probably ready for something a little healthier. Hummus is one of my staples, but this edamame version is a nice way to mix it up. Plus, it’s green, which makes it instantly holiday ready!

You can buy edamame still in the pods (like you’d find at an Asian restaurant as an appetizer) or shelled. For this, you want the shelled kind, which look sort of like lima beans and are in the frozen foods aisle (sometimes in the organic section of the store).

Just a quick whir in the food processor and your healthy afternoon snack is served!

Edamame Hummus

Ingredients:

1 (12 oz.) package frozen, shelled edamame
2 cloves garlic
1 can chickpeas, drained
½ cup tahini
¾ cup water
½ cup cilantro leaves
¼ cup lemon juice
3 Tbs. extra virgin olive oil
1 tsp. salt
¾ tsp. ground cumin
1/8 tsp. cayenne pepper

Directions:

1. Place edamame in a pot of salted water and bring to a boil. Turn down to a simmer, cover and cook for about 5 minutes. Drain.

2. In a food processor puree garlic cloves, and then add remaining ingredients including drained edamame, and blend until smooth. If it is too chunky add up to ¼ cup more water.

3. Serve with carrots, celery, snap peas, broccoli, cauliflower, and/or tortilla crisps as dippers.