Creamy Spaghetti Squash Tetrazzini

This Creamy Spaghetti Squash Tetrazzini featuring winter squash offers a unique twist to give you lots of nutrition in this creamy, savory dish.

Guest blog post written by Registered Dietitian Ann Kent, creator of the Peas and Hoppy Meal Guides meal planning app.

This Creamy Spaghetti Squash Tetrazzini offers a unique twist on the traditional Italian-American dish to give you lots of nutrition in this creamy, savory dish.

Make sure to pin this recipe to make when you’re ready to cook!

In the middle of winter, what’s better than a creamy, savory Italian dish like chicken tetrazzini? Perhaps one that’s made with a vegetable as the star!

Spaghetti squash is a delicious, versatile winter squash. It’s easy to simply use spaghetti squash in place of pasta, topped with simple marinara or meat sauce. My favorite way to enjoy using it in dishes with lots of flavor, like this Creamy Spaghetti Squash Tetrazzini.

This recipe is hearty enough for a main dish. It contains all the components of the “healthy plate,” so it’s a perfect all-in-one meal! No sides necessary – although I do love to serve this with garlic bread.

Instead of condensed soup, this recipe uses individual ingredients. It’s naturally gluten-free and easy to adjust for dairy-free, vegetarian, or vegan options.

Ingredients for Creamy Spaghetti Squash Tetrazzini

Spaghetti squash – medium size, about 4 lbs

Olive oil, divided – half for the chicken, half for the vegetables

Boneless, skinless chicken breast – cut into cubes

Salt and pepper – to season the chicken

Onion – diced

Garlic – minced; fresh is best, or use pre-minced garlic to save time

Celery – diced

Button mushrooms – sliced

Seasonings – salt, basil, oregano, parsley

Greek yogurt – for extra protein

Cheddar cheese – shredded

See notes below for substation options!

How to Make Creamy Spaghetti Squash Tetrazzini

Not ready to make this recipe yet? Pin it to save for later!

Preheat oven to 400 degrees F. Line a baking sheet with parchment paper. Cut spaghetti squash in half, remove and discard seeds, and place flesh side down on the baking pan. Roast for 30-40 minutes or until fork tender.

While spaghetti squash cooks, cut chicken into cubes and season with salt and pepper. Heat a large sauté pan over medium-high heat. Once hot, add oil and chicken; brown chicken and cooked through until 165 degrees F.  Remove chicken from pan and set aside. Note: you may need to do this step in batches. Do not overcrowd the pan.

Using the same pan, heat the remaining 2 tablespoons olive oil over medium-high heat. Add onions and sauté until translucent. Add garlic and cook until fragrant, about an additional minute. Add celery, mushrooms, basil, oregano, and parsley. Cook for about 10 minutes or until mushrooms are tender.

Once squash is fully cooked and tender enough to easily insert a fork, remove from oven and allow to cool. When squash is cool enough to handle, scoop out the flesh of the squash with a fork to create spaghetti like strands. Note: If squash is very watery, press with a paper towel to remove as much water as possible. Set squash aside.

To the pan with vegetables, add back cooked chicken along with the spaghetti squash. Stir in the Greek yogurt and cheddar cheese and continue to cook until cheese melts.

Variations

Vegetarian – Leave out the chicken and add another package of mushrooms or a can of beans.

Olive oil – swap canola oil, avocado oil, or unsalted butter

Greek yogurt – swap soy or coconut yogurt for dairy free

Cheddar cheese – swap plant-based cheese for dairy free

How do you Cut a Spaghetti Squash?

Having a hard time cutting squash in half? To make it easier to cut the spaghetti squash, pierce the squash with a paring knife.

Place on a baking sheet and bake for 10 minutes just to slightly soften, so it will be

easier to cut in half. It will be hot do be careful! Then slice in half, scoop out the seeds

and proceed with cooking the squash according to the recipe directions.

Storing and Reheating

Refrigerate leftovers in an airtight container for up to 5 days. Reheat individual servings in the microwave, or reheat the entire dish on the stovetop.

FREE Cooking Class

This recipe was featured as part of Virtual Teaching Kitchen’s FREE virtual cooking classes. Click here to learn more about the Virtual Teaching kitchen.

Meal Planning App: The Peas and Hoppy Meal Guides

Use the code CHEFJULIERD for 50% off your first monthly or annual meal plan subscription. The app starts at just $14.99/month after that!

Want to make mealtime easier for your busy family? The Peas and Hoppy Meal Guides meal planning app takes the stress out of the “What’s for dinner?” question!

Every week Dietitian Ann sends app subscribers a new seasonal menu with 10 fresh meal ideas. Substitute recipes from the database of 800+ options and adjust serving sizes of the recipes to make your perfect plan.

With a weekly customizable menu, lots of healthy, delicious recipe options, AND a made-for-you grocery list, meal planning has never been easier!

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Creamy Spaghetti Squash Tetrazzini

  • Author: Chef Julie RD
  • Yield: 4

Description

This Creamy Spaghetti Squash Tetrazzini featuring winter squash offers a unique twist to give you lots of nutrition in this creamy, savory dish.


Ingredients

Scale
  • 1 spaghetti squash (medium size, about 4 lbs.)
  • 4 tablespoon olive oil, divided
  • 1 lbs. boneless, skinless chicken breast, cut into cubes
  • salt and pepper
  • 1 medium onion
  • 4 cloves garlic, minced
  • 2 stalks celery, diced
  • 8 ounces button mushrooms, sliced
  • 1 teaspoon salt
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 1 teaspoon dried parsley
  • ½ cup low-fat Greek yogurt
  • 1 cup shredded cheddar cheese

Instructions

  1. Preheat oven to 400 degrees F. Line a baking sheet with parchment paper.
  2. Cut spaghetti squash in half, remove and discard seeds, and place flesh side down on the baking pan. Roast for 30-40 minutes or until fork tender.
  3. Season chicken with salt and pepper. Add 2 tablespoons olive oil to a large sauté pan over medium-high heat. Brown chicken and cooked through until 165 degrees F. (Might need to do this step in batches. Do not overcrowd the pan.) Remove from pan and set aside.
  4. Heat remaining 2 tablespoons olive oil over medium-high heat. Add onions and sauté until translucent. Add garlic and cook until fragrant, about an additional minute.
  5. Add celery, mushrooms, basil, oregano, and parsley. Cook for about 10 minutes or until mushrooms are tender.
  6. When squash is cool enough to handle, scoop out the flesh of the squash with a fork to create spaghetti like strands. (If squash is very watery, press with a paper towel to remove as much water as possible)
  7. Return chicken back to the pan along with the spaghetti squash. Stir in the Greek yogurt and cheddar cheese and continue to cook until cheese melts.

Notes

  • To make vegetarian:
    Leave out the chicken and add another package of mushrooms or a can of beans.
  • Leftovers:
    Leftovers can be refrigerated in an airtight container for up to 5 days.
  • Substitution Ideas:
    Olive oil – swap canola oil, avocado oil, or unsalted butter
    Greek yogurt – swap soy or coconut yogurt for dairy free
    Cheddar cheese – swap plant-based cheese for dairy free
  • Having a hard time cutting squash in half?
    To make it easier to cut the spaghetti squash, pierce the squash with a paring knife. Place on a baking sheet and bake for 10 minutes just to slightly soften, so it will be easier to cut in half. It will be hot do be careful! Then slice in half, scoop out the seeds and proceed with cooking the squash according to the recipe directions.

Recipe from Peas and Hoppiness meal guide

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Creamy Tuscan Chicken (30 Minute Meal)

Creamy Tuscan chicken is an easy, but flavorful 30 minute meal that is perfect for busy weeknights and can be served in a variety of ways. 

Two plates of tuscan chicken next to a skillet.

Even though we may associate Tuscan style dishes with being fancy, it’s actually really simple to get that amazing flavor. With all the veggies and chicken, my Tuscan chicken recipe is a hearty meal and better than any restaurant! 

You may also like my Veggie-Packed Beef Lasagna if you are a real fan of Italian favorites. If you find yourself with leftover sun-dried tomatoes, try these Sun Dried Tomato Corn Muffins. They are savory, cheesy, and a fun twist on normal muffins.

creamy tuscan chicken in a large skillet with a wooden spoon.

Ingredients Needed: 

  • olive oil – to saute the chicken in. 
  • boneless, skinless chicken breasts – cut these in half horizontally before starting. 
  • Veggies: onion, mushrooms, sun dried tomatoes, baby spinach
  • Seasonings: lemon pepper, garlic, Italian seasoning, garlic powder, salt, and black pepper. 
  • Dijon mustard – adds depth and flavor to the sauce.
  • Chicken broth – we prefer to use low sodium. 
  • Heavy cream – could also use whole milk, but the cream makes it richer. 
  • Parmesan cheese – freshly grated is the best! 

How to Make Creamy Tuscan Chicken 

Heat a large pan over medium-high heat. Add 2 tablespoons of oil. 

Seasoned chicken breasts on a tray.

Season the sliced chicken breasts with the lemon pepper. Saute in the skillet for 4-5 minutes on each side. Remove the chicken from the pan and set aside. 

Add another tablespoon of olive oil to the pan. Saute the onions and mushrooms until both are soft and tender. 

Sauteeing mushrooms, onions, and garlic in a skillet.

Stir in the garlic, and cook for 1 minute. 

Add the dijon mustard and stir until combined. Pour in the chicken and scrape the bottom of the pan so the brown bits come off. 

Cream and broth added for the tuscan chicken sauce.

Add the heavy cream and simmer for 1 minute. 

Stir in the parmesan cheese until melted. 

Parmesan being added to the creamy sauce in the skillet.

Add the garlic powder, Italian seasoning, tomatoes, and spinach. Continue cooking until the spinach has wilted. 

Sun dried tomatoes in the sauce.

Place the chicken back in the sauce and season with salt and pepper to taste. 

Stirring creamy tuscan chicken in a large skillet next to a towel.

Heat large skillet over medium high heat, Add 2 tbsp oil and allow to heat.

What to Serve with Tuscan Chicken?

Tuscan chicken goes great on top of rice, lentils, polenta, mashed potatoes, or mashed cauliflower. Any of these options will soak up the sauce beautifully!

A plate of easy tuscan chicken served over rice sitting to the rest in the skillet.

Variations 

  • Spicy – add a dash or two of red pepper flakes. 
  • Shrimp – this sauce is amazing with shrimp too. 
  • Pasta – cook your favorite pasta according to the package instructions. Drain and add to the skillet before placing the chicken back in. 
  • Dairy free – use plant based milk and swap the parm for nutritional yeast or a dairy free cheese. 
  • Gluten free – this easy chicken recipe is naturally gluten free, just be sure to serve it will gluten free pasta or another alternative. 
Tuscan chicken in a pan next to parmesan cheese.

Can You Make Tuscan Chicken in the Slow Cooker? 

Sure can! 

Start by seasoning the chicken, then add to the bottom of the crockpot. Quickly saute the onions and mushrooms, then add the garlic. Layer this mixture over top of the chicken. 

Combine the mustard, broth, and cream in a small bowl. Add the Italian seasoning, garlic powder, and parmesan cheese. Stir in the tomatoes, and pour over top of the chicken. 

Cook on low for 5 hours or high for 3. 

In the last 30 minutes, add the spinach and cook until wilted. 

If you need the sauce to be thicker, whisk a tablespoon of cornstarch with a tablespoon of cold water together in a bowl. Pour the slurry in and let it simmer until thickened. 

Creamy chicken tuscan over rice on a plate next to the rest in the skillet.

Storing and Reheating 

Keep leftover Tuscan chicken in an airtight container in the refrigerator for up to 3 days. Reheat low and slow over the stovetop. You can also add a splash of cream or broth to thin it out if needed. 

More Mouthwatering Chicken Recipes:

FREE Cooking Class

This recipe was featured as part of Virtual Teaching Kitchen’s FREE virtual cooking classes. Click here to learn more about the Virtual Teaching kitchen.

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Easy Creamy Tuscan Chicken

  • Author: Chef Julie RD
  • Total Time: 30
  • Yield: 6

Description

Creamy Tuscan chicken is an easy, but flavorful 30 minute meal that is perfect for busy weeknights and can be served in a variety of ways. 


Ingredients

Scale
  • 3 tablespoons olive oil, divided
  • 2 lbs. boneless, skinless chicken breasts, cut in half horizontally
  • 1 1/2 teaspoons lemon pepper seasoning
  • 1 onion, chopped
  • 2 cups mushrooms, sliced
  • 3 clove garlic, minced
  • 1 teaspoon Dijon mustard
  • 1/2 cup low-sodium chicken broth
  • 1 cup heavy cream
  • 1/2 cup freshly grated Parmesan cheese
  • 1/2 cup sun-dried tomatoes, sliced thin
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon garlic powder
  • 4 cups baby spinach
  • salt and pepper, to taste

Instructions

  1. Heat large skillet over medium high heat, Add 2 tbsp oil and allow to heat.
  2. Season chicken with lemon pepper. Add chicken to skillet and cook 4 to 5 minutes per side, or until cooked through (165 degrees F). Remove chicken and set aside.
  3. Add 1 tbsp of olive oil to the pan. Add onion and mushrooms to skillet and cook until onions are translucent and mushrooms are tender. Add garlic and cook for 1 more minute, until fragrant. Stir in Dijon mustard.
  4. Add chicken broth and scrape up any browned bits from the bottom of the skillet.
  5. Add heavy cream and bring to a simmer for 1 minute. Add Parmesan and stir until melted.
  6. Add sun-dried tomatoes, Italian seasoning, and garlic powder.
  7. Stir in spinach. Cook and stir until spinach is wilted. add chicken back in and coat with the sauce.
  8. Season to taste with salt and pepper, to taste.

Notes

Tuscan chicken goes great on top of rice, lentils, polenta, mashed potatoes, or mashed cauliflower. Any of these options will soak up the sauce beautifully!

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Buffalo Chicken Stuffed Sweet Potatoes

Whip up these quick and delicious Buffalo Chicken Stuffed Sweet Potatoes that have been sponsored by StarKist, but of course, all opinions expressed are my own. Thank you for like-minded brands for making this blog possible!

Buffalo Chicken Stuffed Sweet Potatoes via Chef Julie Harrington, RD @ChefJulie_RD

Traveling is always fun and like many of you, I make sure I am always packing plenty of food for my travel adventures. No one wants to be stuck in the car, train, or airplane hangry. One food group that sometimes is a struggle packing for travel is protein. I don’t want to be that person that whips out hard boiled eggs and be known as the stinky food traveler that gets stuck sitting next to me. StarKist’s new Chicken Creations are making protein on the go a cinch. These Chicken Creations come in a pouch that is ready to be on the move – just tear, eat, and go!

Buffalo Chicken Stuffed Sweet Potatoes via Chef Julie Harrington, RD @ChefJulie_RD

If we are friends on Instagram you saw that I recently was at FNCE (Food & Nutrition Conference & Expo), the world’s largest meeting of food and nutrition experts — more than 10,000 registered dietitian nutritionists, nutrition science researchers, policy makers, health-care providers, and industry leaders attend the annual meeting — and address key issues affecting the health of all Americans.

Buffalo Chicken Stuffed Sweet Potatoes via Chef Julie Harrington, RD @ChefJulie_RD

At FNCE, I spent most of my time at the expo hall connecting with RDN colleagues and businesses. I made a stop over to StarKist’s booth to chat with Laura Ali, MS, RDN, LDN of StarKist. I love that brands are hiring registered dietitians on staff to provide evidence-based nutrition. I wish more brands would do that! We chatted about StarKist’s new Chicken Creations pouches. If you didn’t know, they already have convenient pouches for tuna, salmon, and now chicken!

Buffalo Chicken Stuffed Sweet Potatoes via Chef Julie Harrington, RD @ChefJulie_RD

Image mid-boomerang!

Last week I posted on my Instagram stories, asking what you wanted to learn more about StarKist’s new tear and go Chicken Creations. You asked, they answered! I went back to Laura Ali, MS, RDN, LDN of StarKist with your questions and here is what she said.

Laura Ali, MS, RDN, LDN of StarKist answers your questions about StarKist Chicken Creations

Q: What defines “premium white chicken”? Does it come from chicken breast or other parts as well?
A: “Our chicken is 100% white meat with no dark meat added”

Q: How is the chicken cooked?
A: The chicken is lightly grilled and then cooked to a safe internal temperature before it is mixed with our seasonings and added to the pouch. It is then vacuum sealed and then retorted for sterility.

Q: What is the shelf life?
A: 3 years

Q: Is the pouch recyclable?
A: Not at this time. We are actively investigating options for how to recycle the pouch.

Q: What is the pouch made of?
A: The pouch is made of food grade materials. It has 4 separate layers of aluminum, polypropylene, nylon, and polyester.

Q: Can you heat the chicken in the pouch?
A: No, it is not a microwaveable pouch so you should remove the chicken and place it in a separate container to microwave.

Q: Will other flavors be coming out?
A: Our beaks are sealed! But you can be assured StarKist has a strong innovation agenda with many new products planned for the future!

Buffalo Chicken Stuffed Sweet Potatoes via Chef Julie Harrington, RD @ChefJulie_RD

I am all about quick and easy recipes. Coming back from FNCE, I didn’t have my usual meal prep done since I got home on a Tuesday evening. I was able to whip up this recipe from ingredients I had on hand. Having protein ready to go in my pantry was clutch. StarKist Chicken Creations are ready to eat as is. I’ve been also grabbing a pouch as I’m running out the door to top a simple salad with for quick and easy lunch. The possibilities are endless!

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Buffalo Chicken Stuffed Sweet Potatoes on a sheet pan

Buffalo Chicken Stuffed Sweet Potatoes

  • Author: Chef Julie Harrington, RD
  • Prep Time: 5
  • Cook Time: 40
  • Total Time: 45 minutes
  • Yield: 2
  • Category: lunch, dinner

Ingredients

Scale

1 large sweet potato
1 teaspoon chili powder
2 teaspoons garlic powder
1/2 cup black beans
2 (2.6 oz.) packets of Starkist Chicken Creations BOLD Buffalo Style
1/4 cup mozzarella cheese

For the Avocado Lime Sauce:
1/2 avocado
1/4 cup plain yogurt
1/2 lime, juiced
2 tablespoons cilantro
23 tablespoons water (more if needed)
salt and pepper, to taste.


Instructions

Preheat the oven to 425 degrees F. Line a baking sheet with parchment paper, cut the sweet potatoes in half lengthwise, and place both halves flat side down on the baking sheet. Bake in the oven for 30 minutes.

Once the sweet potato halves are finished cooking, remove from the oven. Let cool enough to be able to handle. Scoop out the inside of the sweet potato halves and place in a bowl. Add the chili powder and garlic powder; mix together. Fold in the black beans.

Scoop the mixture back into the sweet potato skins. Top each sweet potato with one packet of Starkist Chicken Creations BOLD Buffalo Style and sprinkle with mozzarella cheese. Place back in the oven for about 8-10 minutes or until heated through.

While sweet potatoes are cooking, combine avocado, yogurt, lime, cilantro, and water in a blender or a small food processor. Blend until smooth. Season with salt and pepper, to taste.

Remove sweet potatoes from the oven and drizzle with avocado sauce.


Notes

Don’t love buffalo sauce? Try this same recipe with one of Starkist’s Chicken Creations other flavors: Chicken Salad, Ginger Soy, or Zesty Lemon Pepper.

Keywords: buffalo, sweet potato, southwest, chicken, avocado

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Chef Julie Harrington, RD - Culinary Nutrition Consultant of chefjulierd.com

Buffalo Chicken Stuffed Sweet Potatoes via Chef Julie Harrington, RD @ChefJulie_RD

Turkey Pumpkin Chili

Pumpkin isn’t only for sweet recipes. Try switching things up and use pumpkin in a savory cooking application. Start with this Turkey Pumpkin Chili! 

Turkey Pumpkin Chili with a piece of cornbread in a white bowl

How is October already coming to an end? Fall is a busy time for me with conferences and a lot of work travel. Also during this time of year, I’m sure your Pinterest boards are being saturated with pumpkin everything! I am would say I am a self-proclaimed pumpkin lover, but my RD friend Maggie I would nominate as the president of the pumpkin lover’s club. She just came out with a pumpkin cookbook featuring 50 creative pumpkin flavored, shaped, & spiced recipes.

Turkey Pumpkin Chili with piece of cornbread in a white bowl

Did You Know?

A few years back I was at a conference and an RD from Nestle was there speaking about Libby’s canned pumpkin. That brand is a staple across supermarkets nationally. I’m sure many of you, like myself, stock up on Libby’s canned pumpkin this time of year. I was fascinated to learn they exclusively use Dickinson pumpkins, which are a special strain of pumpkins.

Why Dickinson Pumpkins?

Libby’s acquired the rights to the “Libby’s Select Dickinson” pumpkin in 1929 from the Dickinson family who brought it in the early 1800s from Kentucky. If you ever Google “Dickinson pumpkin” images that appear look like a pale, slightly misshapen butternut squash, not the jack-o-lantern pumpkin you may be thinking of. When Dickinson pumpkins are grown and cultivated just right, they yield a sweet, bright orange flesh that’s amazing in dishes from pies to pasta, and a healthier ingredient to swap into some of your favorite recipes.

Confession: One year I was a little too pumpkin obsessed. I ate it in my oats for breakfast, stirred it in my yogurt, made smoothies, breads, soups every. single. day. I had a tad too much beta-carotene and my palms started turning orange. Lesson learned.

While pumpkin is used in sweet applications the majority of the time, pumpkin works well with savory applications. This chili is perfect for someone who isn’t too crazy about super spicy chili. It’s a mellow flavor with a hint of sweet. I feel like chili isn’t complete without a slice of cornbread. I always crumble up the cornbread right into the chili.

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white bowl with turkey pumpkin chili with a piece of cornbread

Turkey Pumpkin Chili

  • Author: Chef Julie Harrington, RD
  • Prep Time: 10
  • Cook Time: 20
  • Total Time: 30 minutes
  • Yield: 6
  • Category: chili

Ingredients

Scale
  • 2 tablespoons olive oil
  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 1 lb. ground turkey breast
  • 1 1/2 tablespoons chili powder
  • 1 teaspoon cumin
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon cayenne pepper
  • 1 (28 oz) can no salt added diced tomatoes
  • 1 (15 oz) can pumpkin puree (not pie filling)
  • 2 cups low sodium chicken stock
  • 1 (15 oz) can black beans, drained & rinsed
  • 1 (15 oz) can red kidney beans, drained & rinsed
  • pinch of salt and pepper

Instructions

  1. Heat oil in a large pot over medium heat. Add the onion and garlic. Cook until tender, about 5 minutes. Add the turkey, and cook until browned, stirring occasionally.
  2. Stir in the chili powder, cumin, oregano, cinnamon, and cayenne pepper, and cook for 1-2 minutes.
  3. Add in the diced tomatoes, pumpkin, chicken stock and beans, and stir to combine.
  4. Bring the chili to a boil, then reduce the heat and simmer, uncovered, for 20 minutes.
  5. Serve with cornbread.

Notes

This chili freezes well. Make a large batch and freeze half for another time.

Keywords: chili, pumpkin, turkey,

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Fall Harvest Nourish Bowl

Fall Harvest Nourish Bowl via Chef Julie Harrington, RD @ChefJulie_RD #powerbowl #nourishbowl #salad #fall

Have you ever had one of those aha moments at work where you just feel like, this is what I was meant to be doing? When I was younger and was asked, what do you want to be when you grow up, my answer wasn’t a dietitian/chef. Yes, I always loved cooking, but honestly, my response was less than typical than my other classmates who wanted to be teachers, police officers, and doctors. Mine was a whale trainer. Yup. I loved animals (and still do!) and became fascinated with orca whales when I was in 2nd grade.

Fall Harvest Nourish Bowl via Chef Julie Harrington, RD @ChefJulie_RD #powerbowl #nourishbowl #salad #fall

So how did I get here? Well honestly, as a senior in high school I was like many others – I had no idea what I wanted to do. I was interested in plenty of careers, but nothing stood out to me to directly pursue. Since I was really unsure, I was looking at colleges that had a variety of offerings, but honestly, I really wanted to play a sport and Cabrini college was talking to me about playing field hockey. I went into my first year at Cabrini with a major in Health Professions.

As I was completing my gen-ed courses I started taking courses for my major and looking into the future with that major, I was thinking of all the things I wanted to do, but wouldn’t be able to pursue with just that degree. Along with a brutal first year at college (that is a whole other crazy story), I decided to leave Cabrini.

Fall Harvest Nourish Bowl via Chef Julie Harrington, RD @ChefJulie_RD #powerbowl #nourishbowl #salad #fall

That summer was difficult. I felt lost. I definitely had the support of my friends and family during this time trying to figure out what I wanted to do next. It was to my benefit that my mom is a high school guidance counselor and has the inside scoop about a plethora of colleges as she helps high school seniors apply to college. When my mom suggested Johnson & Wales University, I was skeptical. Culinary school? But then I learned about their culinary nutrition program and I fell in love. I was always drawn to the health professional field and being able to merge my love of cooking with nutrition seemed like the perfect fit. I literally applied (and got in!) about a week before the semester started. Talk about fast decisions!

I look back on that summer and remind myself that whenever in a tough situation, things will work out and never settle for anything that doesn’t make you happy. I truly appreciate the opportunities I have within the culinary nutrition field. It feels like this is what I was meant to be doing. I hope my passion is transferred over to others when I present on culinary nutrition topics and demonstrations.

@ChefJulie_RD Instagram

I love my job!

Last month I spent two days with Cabot and the NY American Dairy Council providing cooking demonstrations and cooking tips to Giant supermarket RD’s how to utilize seasonal fall ingredients, and of course Cabot cheese! They are gearing up for diabetes awareness month in November, so I helped develop educational materials and recipes to fit within their themes.

Traveling and presenting to other RD’s was definitely an aha moment feeling. Not many RD’s have a strong culinary background or had the opportunity to go to culinary school as I did.

HOW TO BUILD A POWER BOWL WITH BALANCE

I had a lot of fun developing this recipe. Whenever you build a power bowl or nourish bowl (whatever you choose to call it), think about balance. Balancing food groups to be more full and satisfying. Balancing textures and flavors so every bite is more exciting.

Build your own with this guide below.

How to build a power bowl: Build a power bowl with balance
How to Build a Power Bowl: Build a power bowl with balance

Click on the image to download!

What I love about these bowls is that you can customize them so many ways and never get bored. Plus, if you spend a little time meal prepping ingredients in advance a fancy bowl with a plethora of delicious ingredients can come together in minutes.

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Fall Harvest Nourish Bowl in a white bowl with ingredients

Fall Harvest Nourish Bowl

  • Author: Chef Julie Harrington, RD
  • Prep Time: 15
  • Total Time: 15 minutes
  • Yield: 1-2 1x
  • Cuisine: Seasonal

Ingredients

Scale

12 cups baby kale
1/2 cup farro, cooked
1/2 cup butternut squash, cubed and roasted
1/2 cup Brussels sprouts, roasted
1 small apple, sliced
3 oz. grilled chicken, chopped
1 oz. cheddar cheese, cubed (I love Cabot’s
1/4 avocado, sliced
1 tablespoon sliced almonds

Dressing:
6 tablespoons white balsamic vinegar
4 tablespoons olive oil
2 small garlic clove, pressed or minced
2 teaspoons maple syrup
salt, to taste


Instructions

For the dressing: In a mason jar, combine white balsamic vinegar, olive oil, garlic, and maple syrup. Shake to combine. Season with salt to taste.

Add all ingredients into a bowl and toss together. Toss with salad dressing and serve.

Notes

The dressing will make extra. Save the remaining dressing for later use.

This recipe is great to prep all ingredients in advance and just toss together.

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Instant Pot Sesame Chicken

Skip takeout! It will take you less time to make this Instant Pot Sesame Chicken than it is to make a trip out for takeout. This easy dinner idea only takes 30 minutes to make and goes great with a side of rice and steamed broccoli!

white bowl with sesame chicken, broccoli, & rice.

There are just some nights where takeout seems like the easier option. Sesame chicken is one of my favorites when ordering takeout but never leaves me feeling the best. What if I told you, I’ve figured out a way to enjoy this signature takeout dish faster than it will take you to hop in the car and grab from a restaurant. Would you believe me?

You may also enjoy Instant Pot lemon ginger salmon and pressure cooker barbacoa beef tacos! Both are easy and cook so fast!

Why You’ll Love Sesame Chicken in the Instant Pot

Healthier than takeout: Cooking the chicken in the Instant Pot creates a crispy texture without a fryer, which how typical take-out restaurants cook this dish.

Simple sauce ingredients: You most likely have the majority of these ingredients already on hand. The soy sauce, ketchup, and red pepper flakes will cook with the chicken helping it stay tender while infusing flavors. The honey and cornstarch will help crisp up the chicken and thicken the sauce.

Easy Dinner and meal prep idea: Take it even one step further to make this dinner with ease. Utilize the steamable rice and broccoli found in the frozen aisle. Or keep putting your Instant Pot to work again by cooking rice and the broccoli in there too.

Instant Pot Sesame Chicken in a white bowl with broccoli and rice

Ingredients Needed

  • Chicken – I used boneless, skinless breasts but you can also use tenders since we are cutting the chicken in bite sized pieces.
  • cornstarch – This makes an excellent thickening agent when mixed with water and helps to get that crispy breading on the chicken.
  • sesame oil – adds that traditional flavor you are used to
  • soy sauce – go with the low sodium kind
  • ketchup
  • red pepper flakes – this is optional but adds just the right amount of spice.
  • honey
  • water
  • sesame seeds

How to Make Instant Pot Sesame Chicken

Mix a tablespoon of cornstarch with a pinch of salt in a small bowl. Toss the chicken so it’s completely covered.

Set the Instant Pot to saute and add a tablespoon of sesame oil. Once hot, saute the chicken until it’s browned.

Stir in the soy sauce, ketchup, and red pepper flakes if using. Lock the lid in place and switch the valve to the sealing position. Cook on high pressure for 3 minutes.

Once the timer goes off, carefully turn the valve to release the pressure. Remove the lid and add a teaspoon of sesame oil and honey. Stir to combine.

Whisk together the remaining water and cornstarch in a separate bowl to make a slurry.

Turn the Instant Pot back to saute and stir in the slurry. Continue stirring so the sauce thickens.

Top with sesame seeds and serve!

Tips for Making Homemade Sesame Chicken

  • If you like more spice, swap the ketchup for sriracha.
  • Don’t have cornstarch? Use a little flour instead.
  • To make this recipe gluten-free, substitute the soy sauce for tamari.
  • Toasting the sesame seeds adds more flavor, but it’s not a must!
  • Using sesame oil is essential. While you can substitute, you will miss out on the of the signature flavor of sesame chicken.
  • This recipe can be made using any electric pressure cooker, not just the Instant Pot.

Storage Instructions

Keep leftovers in an airtight container in the refrigerator for up to 4 days.

Can You Make Sesame Chicken on the Stovetop?

Yes! Follow the same instructions for breading the chicken. Saute it in a large skillet. Whisk the sauce ingredients in a small saucepan and cook until boiling, then reduce to a simmer to thicken. Stir in the slurry and remove from the heat once the desired consistency has been reached. Then toss to coat the chicken.

More Chicken Recipes to Try:

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homemade sesame chicken with white rice and broccoli in a white bowl

Instant Pot Sesame Chicken

  • Author: Chef Julie Harrington, RD
  • Prep Time: 10
  • Cook Time: 15
  • Total Time: 25 minutes
  • Yield: 4
  • Category: dinner
  • Method: Instant Pot
  • Cuisine: Chinese

Description

Skip takeout! It will take you less time to make this Instant Pot Sesame Chicken than it is to make a trip out for take out.


Ingredients

Scale
  • 1 pound boneless, skinless, chicken breast, cut into bite-size pieces
  • 2 tablespoons cornstarch, divided
  • 1 tablespoon + 1 teaspoon sesame oil, divided
  • 1/4 cup low sodium soy sauce
  • 1 1/2 tablespoons ketchup
  • pinch of red pepper flakes, optional
  • 1/4 cup honey
  • 2 tablespoons water
  • 2 teaspoons sesame seeds

Instructions

  1. In a small bowl, combine 1 tablespoon of cornstarch with a pinch of salt and pepper. Toss chicken to evenly and lightly coat.
  2. Preheat the Instant Pot and set to “saute”. Add 1 tablespoon sesame oil. Once the oil is hot, add the chicken and saute for 3-4 minutes, to brown.
  3. Stir in soy sauce, ketchup, and red pepper flakes, if using. Place the lid on the Instant Pot and seal the valve. Set to manual and 3 minutes cook time.
  4. When done, use the quick pressure release. When most of the steam is released, remove the lid. Add the remaining 1 teaspoon of sesame oil and honey. Stir to combine.
  5. In a small bowl, whisk together the remaining 1 tablespoon of cornstarch and water to make a slurry.
  6. Set Instant Pot back to saute, stir in the slurry and continue to stir as the sauce thickens to desired consistency, about 2 minutes.
  7. Top with sesame seeds.
  8. Serve over rice and steam broccoli.

Keywords: instant pot, sesame chicken, dinner

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Italian Stuffed Delicata Squash

Take advantage of peak squash season. Try this Italian Stuffed Delicata Squash recipe for a simple dinner solution.
Italian Stuffed Delicata Squash via RDelicious Kitchen @RD_Kitchen
Delicata squash is available in the fall and early winter months. I don’t think delicata squash gets the attention it deserves this time of year. It’s less intimidating than a giant butternut and spaghetti squash, plus it’s easier to work with.
Italian Stuffed Delicata Squash via RDelicious Kitchen @RD_Kitchen
Cutting through a raw delicata squash is a lot easier, as it has a softer skin and flesh. They are much smaller than other squash varieties and have a perfect center for stuffing. Delicata squash is also delicious simply sliced and roasted. This squash is also great when just cooking for 1 or 2. It’s a perfect size!
Italian Stuffed Delicata Squash via RDelicious Kitchen @RD_Kitchen
Not sure what kind of squash to use for recipes?

Learn the best cooking methods for the different varieties of squash:

Acorn
Good for: Roasting. Peeling is difficult, so cut it in half or slice (the skin is edible).
Butternut
Great for: Roasting and soups.
Delicata
Great for: Roasting and stuffing.
Hubbard
Great for: Pie filling, purees, and mashes.
Kabocha
Great for: Soups.
Pumpkin
Great for: Pies, quick breads, pancakes, risottos. Roast or steam, puree, then add to a recipe.
Spaghetti
Great for: Roasting. Scrape out the strands and dress with butter or pasta sauce.
Italian Stuffed Delicata Squash via RDelicious Kitchen @RD_Kitchen
If you’re an Italian girl like me, you can make this stuffing in your sleep. You can’t go wrong with this flavor combination. What is unique about this stuffing, is it using the “blend trend“.

The blend is a cooking technique that uses finely chopped mushrooms so that they’re the consistency of ground meat, combining the two and using them together to complete classic recipes is a simple way to make meals delicious and nutritious.
Italian Stuffed Delicata Squash via RDelicious Kitchen @RD_Kitchen
The delicata squash has a sweet note, that adds a unique taste to this savory filling.

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italian stuffed delicata squash on a white plate

Italian Stuffed Delicata Squash

  • Author: Chef Julie Harrington, RD
  • Prep Time: 15
  • Cook Time: 15
  • Total Time: 30 minutes
  • Yield: 4
  • Category: dinner

Description

Take advantage of peak squash season. Try this Italian Stuffed Delicata Squash recipe for a simple dinner solution.


Ingredients

Scale
  • 2 delicata squashes, sliced vertically and deseeded
  • 1 tablespoon olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 cup mushrooms, finely diced
  • 1/2 lb. lean ground turkey
  • 1 (14.5 oz.) can diced tomatoes, seasoned with basil, garlic, and oregano
  • 1 teaspoon Italian seasoning
  • 2 cups fresh spinach
  • salt & pepper to taste

Instructions

  1. Preheat oven to 400 degrees F. Line a baking sheet with parchment paper.
  2. Place delicata squash flesh side down on the baking sheet. Roast for 15 minutes.
  3. Heat olive oil over medium-high heat in a large skillet. Cook onion and garlic until onion begins to turn translucent, about 3-5 minutes. Add mushrooms and cook until tender.
  4. Add ground turkey and cook until no longer pink, breaking up turkey into small pieces. Drain any excess juices, if needed.
  5. Add diced tomatoes, Italian seasoning, and spinach. Cook until spinach has wilted and juices have reduced by half. Season with salt and pepper, to taste.
  6. Remove delicata squash from the oven flipping the squash so flesh side is facing up. Fill the squash wells with Italian turkey filling.
  7. Place back in the oven for 10-15 minutes until squash is fork tender and flavors have soaked into the squash.
  8. Remove from oven and enjoy!

Keywords: squash, delicata squash, turkey

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Chef Julie Harrington, RD - Culinary Nutrition Consultant of chefjulierd.com

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Italian Stuffed Delicata Squash via RDelicious Kitchen @RD_Kitchen #squash #delicatasquash #italian #turkey #groundturkey #dinner #fallfood #fall #recipe

Sheet Pan Bruschetta Chicken

Make dinner time less stressful with easy prep and easy clean-up. This Sheet Pan Bruschetta Chicken with Roasted Asparagus is quick, nourishing, and delicious!
Sheet Pan Bruschetta Chicken via Chef Julie Harrington, RD @ChefJulie_RD #chicken #dinner #sheetpan #onepanmeal #recipe #videotutorial
Sheet pan dinners have been lifesavers during busy weeks. Throw ingredients together on a sheet pan and roast for a simple sheet pan dinner. They make busy weeknights a bit more manageable. With just only one pan to clean up, count me in.
It’s exciting that sheet pan dinners are this month’s Recipe ReDux theme. I can’t wait to see what other members came up with. We will all have so many new ideas to try now!
Sheet Pan Bruschetta Chicken via Chef Julie Harrington, RD @ChefJulie_RD #chicken #dinner #sheetpan #onepanmeal #recipe #videotutorial
Hate scrubbing pans? Me too! I highly suggest investing in parchment baking sheets. It makes clean up even easier! No food gets stuck to the pan, so no scrubbing required!


In my house, we have a pretty solid system in place. I cook, and my boyfriend does the dishes. He loves sheet pan dinner nights because he barely has to clean a thing.
Sheet Pan Bruschetta Chicken via Chef Julie Harrington, RD @ChefJulie_RD #chicken #dinner #sheetpan #onepanmeal #recipe #videotutorial

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bruschetta chicken on a white plate with asparagis

Sheet Pan Bruschetta Chicken

  • Author: Chef Julie Harrington, RD
  • Prep Time: 15
  • Cook Time: 35
  • Total Time: 50 minutes
  • Yield: 4
  • Category: Dinner

Description

Make dinner time less stressful with easy prep and easy clean-up. This Sheet Pan Bruschetta Chicken with Roasted Asparagus is quick, nourishing, and delicious!


Ingredients

Scale
  • 4 pieces chicken breast, boneless and skinless
  • salt and pepper
  • 1 lb. asparagus, ends trimmed
  • 1 teaspoon olive oil
  • 4 ounces mozzarella cheese
  • For the bruschetta:
  • 2 cups cherry tomatoes, halves
  • 1 tablespoon olive oil
  • 1 teaspoon balsamic vinegar
  • 2 cloves garlic, minced
  • ¼ cup fresh basil, chiffonade
  • salt and pepper, to taste

Instructions

  1. Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper, or spray with non-stick spray.
  2. In a small bowl, combine the tomatoes, olive oil, balsamic vinegar, garlic, basil, salt, and pepper. Set aside.
  3. Season both sides of the chicken with salt and pepper. Place chicken in a line on one end of the prepared baking sheet.
  4. Place asparagus on the opposite side of the baking sheet in a single layer. Drizzle olive oil, salt, and pepper over asparagus. Toss to combine to evenly coat.
  5. Place in the oven and bake for 25 minutes. Remove from oven and top chicken with mozzarella cheese. Toss the asparagus. Cook for an additional 5-10 minutes until chicken reaches an internal temperature of 165 degrees F and asparagus is tender.
  6. Top chicken with bruschetta and serve immediately.

Notes

If chicken breasts are thick, cook chicken for 10 minutes alone first before adding asparagus to the pan.

Keywords: dinner, chicken, sheet pan

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Chef Julie Harrington, RD - Culinary Nutrition Consultant of chefjulierd.com

 

 

Sheet Pan Cajun Chicken With Vegetables

Make dinner even easier with sheet pan dinners and I’ve got the perfect one for you to try first! This Sheet Pan Cajun Chicken with Vegetables can easily be customized with flavors you love, using the same cooking process.

Sheet Pan Cajun Chicken and Vegetables via RDelicious Kitchen @RD_Kitchen

September is National Family Meals Month, a nationwide event designed to underscore the benefits of family meals and to challenge us all to share one more meal at home per week with our families.
The busy demands of modern life often come at the expense of family mealtime at home.  Family meals eaten at home have been proven to benefit the health and wellness of children and adolescents.  They have also been shown to fight obesity, substance abuse and to make families stronger—creating a positive impact on our communities and our nation as a whole.
According to a 2013 Harris poll, only 30 percent of American families share dinner every night.
(source)
Sheet Pan Cajun Chicken and Vegetables via RDelicious Kitchen @RD_Kitchen
Family meals were a big part of my life growing up. Even with my sisters and I involved in different activities, my family made it a point to get together around the table for family meals.

Regular family meals are linked to the kinds of outcomes that we all want for our children: higher grades and self-esteem, healthier eating habits and weights, and less risky behavior. (source)

When I go home to have family dinner, I soak that feeling in. Since I’ve moved out, I still try and get home for family dinner at least once a week. It’s a time where we all catch up on each other lives over a delicious home cooked meal. There are always lots of laughs. Charlie (our dog) knows exactly when our dad gets up from the table he can slide in for a few bites from my plate.
I’m excited to share family meals with my own family one day.
Sheet Pan Cajun Chicken and Vegetables via RDelicious Kitchen @RD_Kitchen
Sheet pan dinners are easily customizable. Choose a protein and some veggies, plus a seasoning blend you like. For this sheet pan dinner, I tried a Cajun spice blend. I liked the extra little kick it gave the dish and it was delicious on the cauliflower.

The best part about sheet pan dinners – only one pan to clean up! Can’t beat that! Plus, if you have leftovers, pack it for lunch. Looking to mix it up? Try serving over a bed of greens or quinoa.

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cajun chicken and vegetables on a sheet pan

Sheet Pan Cajun Chicken With Vegetables

  • Author: Julie @ RDelicious Kitchen
  • Cook Time: 30 mins
  • Total Time: 30 mins
  • Yield: 4

Ingredients

Scale
  • 1/4 cup olive oil
  • 3 tablespoons lemon juice
  • 2 tablespoons Cajun spice blend
  • 2 tablespoons garlic, minced
  • 1 lb. boneless skinless chicken breast (4 pieces)
  • 12 oz (1 1/2 cups) green beans, trimmed
  • 3 cups cauliflower (1 large head), cut into florets
  • 1 (12 oz.) jar roasted red peppers, drained and chopped

Instructions

  1. Preheat oven to 450 degrees F.
  2. In a small bowl, whisk together the olive oil, lemon juice, Cajun spice blend, and garlic. Set aside.
  3. Evenly spread the green beans, cauliflower, and roasted red peppers on the baking sheet. Drizzle 2 tablespoons of marinade over the vegetables and toss until combined. Cook in the oven for 15 minutes.
  4. Add chicken to the marinade and let marinate for 15 minutes.
  5. Remove vegetables from the oven and nestle the pieces of chicken between the vegetables onto the pan. Bake for an additional 15-20 minutes until internal temperature of the chicken reaches 165 degrees F and vegetables are tender.

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Chef Julie Harrington, RD - Culinary Nutrition Consultant of chefjulierd.com

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Sheet Pan Cajun Chicken and Vegetables via RDelicious Kitchen @RD_Kitchen
Recipe created for Living Plate Pro meal plans

Chicken Zoodle Soup

Soups on! Did you know February is Soup Season? I am kicking off Soup Season with this Chicken Zoodle Soup.This post is sponsored by the General Mills Bell Institute of Health and Nutrition on behalf of ProgressoTM and ReganMillerJones, Inc. I received free samples of the soup mentioned and was compensated for my time, but as always, opinions are my own! Thank you for supporting brands that make RDelicious Kitchen possible!
During this time of year, soup becomes almost an everyday staple for me. There is nothing better than cozying up to a warm bowl of soup on a cold winter day. If it is a soup from scratch or from a can or package, my goal is to bump up the veggies.
I get a lot of questions about canned soup from clients. Canned soup is quick & easy. It’s convenience in a can! Whether you’re cooking for one or a family, prep a meal in minutes. There is a whole aisle dedicated to just soup at my local grocery store, so it can be challenging to decide which one would be the best choice.
First, check your ingredient list. ProgressoTM is now serving White Meat Chicken With No Antibiotics. Ever! They do not include any artificial colors or flavors.
Then, check the serving size. You may be surprised, in a can of soup there is usually more than 1 serving per container. In one can of ProgressoTM Light Chicken Noodle Soup there are 2 servings. By adding zoodles, this one can of soup turned into 4 servings, which now cuts the sodium in half per serving.
Have #SoupYourWay by pairing with zoodles, a side salad, or a sandwich.

By adding more veggies, it adds an extra punch of nutrition and flavor, helps stretch your dollar, which in turn will create more servings to also help lower the sodium content.ProgressoTM is out to prove that “vegetables” and “flavors” can co-exist.

Simply pour the hot soup over the zoodles and enjoy. It can’t get much simpler than that!

If you have leftovers, make sure you are cooling down and storing properly. Leftover soup can last in the refrigerator for three days and up to one month in the freezer. Follow these steps to store soups for later use.

  1. Refrigerators and freezers cannot cool soups quickly enough for food safety protocols. Speed up the cooling process by placing the pot of soup in a bath of ice water in the sink. Stir soup to help release the heat.
  2. Label and date large ziplock plastic bags. To help pour soup in the bag, place bag in the bowl and cuff the bag over the edges. Ladle soup into each bag, let out excess air and seal.
  3. Lay bags flat in a single layer in the freezer. When completely frozen, stack bags to save space in the freezer.
  4. Thaw overnight in the refrigerator. Reheat over medium-low heat, stirring occasionally.

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chicken zoodle soup in a white bowl

Chicken Zoodle Soup

  • Author: Julie @ RDelicious Kitchen
  • Yield: 4

Ingredients

Scale
  • 1 can ProgressoTM Light Chicken Noodle Soup
  • 1 large zucchini, spiralized

Instructions

  1. Heat soup in a small pot over medium-high heat.
  2. Spiralize zucchini and divide between 4 bowls. Pour hot soup over zoodles and serve immediately.

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RDelicious Kitchen @RD_Kitchen

For more soup news and recipes, be sure to visit the ProgressoTM website, Pinterest, Instagram, and Facebook pages.
And don’t forget to check out Bell Institute of Health and Nutrition, for the latest on nutrition research.