Garlic & Fennel Seed Crusted Chicken w/ Spaghetti Squash Noodles in a Sun-dried Tomato & Caper Sauce

This dish was easily one of my favorites on this ketogenic diet. I missed pasta, but the consistency of spaghetti squash noodles is a nearly perfect replacement. It pairs well with tomato based sauces, in my opinion, and it was super easy to make!

Ingredients:

2 6oz chicken breasts

1.4tsp blend of sesame seed, garlic powder, fennel seed

17.5oz spaghetti squash

0.75oz sun-dried tomatoes

0.24oz capers

1.5oz yellow onions (chopped)

0.25 parsley (finely chopped)

2oz cream cheese

1.5tbsp butter

Cooking Instructions:

1. Preheat oven to 425degrees.

2. Cut spaghetti squash in halves. Remove seeds with a spoon. Drizzle insides with olive oil and season with salt and peper.

3. Place squash cut side down on a lightly oiled foil-lined baking sheet. Roast 25-30min or until squash strands easily separate when pierced with fork.

4. While the squash cooks, place sun-dried tomatoes in a bowl with 1.5cup of warm water. Let soak for at least 10min until softened, then roughly chop and return to bowl of water.

5. Pat chicken breasts dry with paper towel. Season with the spiced seeds/spices, salt, and pepper with drizzled olive oil on both sides.

6. Heat 1.5tbsp of cooking oil in a saute pan on high heat. Add chicken and ear each side (about 3min per side).

7. Transfer chicken to a lightly oiled foil-lilned second baking sheet. Place in oven for 8-10min until chicken done.

8. Separate squash strands from peel with fork from #3.

9. In the pan used to cook chicken, melt the butter and add yellow onions. Season with salt and paper. Stir and cook until golden brown (about 2-4min).

10. Add tomatoes with soaking water and capers. Bring to a simmer. Add cream cheese and stir until incorporated. Cook for 4-5min until the sauce thickens slightly. Remove from heat. Transfer squash noodles to the pan and add half the parsley. Stir.

11. Divide spaghetti squash noodles with the sauce between plates. Cut chicken into slices and garnish with remaining parsley.

This recipe makes serving for 2.

MACRO INFO:

440 Calories, 21g Fat, 17g Net Carbs, 44g Protein