Eating healthy doesn’t mean you have to give up delicious meals. One incredible option for those following a low-carb, high-protein diet is Rosemary Garlic Grilled Chicken served with Spaghetti Squash and Sautéed Zucchini. This hearty and flavorful dish is a great way to stay full and satisfied without the extra carbs. It’s perfect for lunch or dinner and easy to prepare at home with simple, fresh ingredients.
What Is Rosemary Garlic Grilled Chicken with Spaghetti Squash and Zucchini?
This dish combines tender, juicy chicken breasts marinated in rosemary and garlic, served alongside roasted spaghetti squash and sautéed zucchini. The squash serves as a perfect low-carb substitute for traditional pasta, while the zucchini adds a dash of color, crunch, and nutrients. It’s a well-balanced meal that’s full of flavor and healthy ingredients.
Health Benefits and Precautions
Protein Power from Chicken
Chicken breast is a lean source of protein, which helps build and repair muscles, keep you full longer, and support metabolism. It has less fat than other cuts, making it an excellent option for heart health and weight management.
The Magic of Spaghetti Squash
Spaghetti squash is rich in vitamins A, C, and B6. It’s also high in fiber, which aids in digestion and helps control blood sugar. With only 6-7 grams of carbohydrates per cup, it’s a great choice for low-carb diets.
Zucchini: A Low-Calorie Superfood
Zucchini is loaded with antioxidants and vitamin C, supporting immune health and skin. It’s hydrating and low in calories, making it a smart side for any meal.
Precautions
Be cautious of adding too much salt or oil when cooking to keep this meal heart-friendly. If you’re allergic to squash or have digestive issues with high-fiber foods, consider smaller portions first.
Rosemary Garlic Grilled Chicken with Spaghetti Squash and Zucchini Recipe
Ingredients
- 2 boneless, skinless chicken breasts
- 1 medium spaghetti squash
- 2 medium zucchinis, sliced
- 2 tablespoons olive oil
- 3 teaspoons chopped fresh rosemary (or 1 teaspoon dried rosemary)
- 3 garlic cloves, minced
- Salt and pepper to taste
- 1 tablespoon lemon juice
- Optional: red pepper flakes for a spicy kick
Instructions
Step 1: Prepare the Spaghetti Squash
Preheat your oven to 400°F (200°C). Carefully slice the spaghetti squash in half lengthwise and scoop out the seeds. Brush the inside with 1 tablespoon of olive oil and sprinkle with salt and pepper. Place the squash halves face-down on a baking sheet lined with parchment paper. Roast for 35–40 minutes, or until the flesh is tender and separates into strands easily with a fork.
Step 2: Marinate the Chicken
While the squash is roasting, mix garlic, rosemary, 1 tablespoon olive oil, lemon juice, and a pinch of salt and pepper in a small bowl. Rub the mixture evenly over the chicken breasts. Let them marinate for at least 15–20 minutes (or longer if time allows).
Step 3: Grill the Chicken
Heat a grill pan or outdoor grill over medium-high heat. Grill the chicken for about 6–7 minutes per side or until the inside is no longer pink and the juices run clear (internal temperature should reach 165°F or 74°C). Remove and let it rest for a few minutes.
Step 4: Sauté the Zucchini
In a sauté pan, warm a drizzle of olive oil over medium heat. Add the sliced zucchini and sprinkle with salt, pepper, and optional red pepper flakes. Cook for 4–6 minutes, stirring occasionally until tender but still crisp.
Step 5: Assemble and Serve
Use a fork to scrape out the flesh of the spaghetti squash into noodle-like strands. Place on plates. Top with grilled chicken and serve with sautéed zucchini on the side. Garnish with extra rosemary or a squeeze of lemon for extra flavor.
Final Thoughts
This rosemary garlic grilled chicken with spaghetti squash and zucchini is more than just a tasty meal. It supports your fitness and wellness goals while providing important nutrients your body needs. Whether you’re looking for a weeknight dinner or a healthy lunch prep idea, give this nourishing dish a try and enjoy the delicious benefits of eating clean!
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