Chicken Parmesan & Roasted Vegetables

Chicken Parmesan & Roasted Vegetables

In another effort to use up some shredded chicken in a way that is actually delicious and palette pleasing, this chicken Parmesan and roasted veggie recipe really hit the spot! My entire family ate it up, including my two little daughters.

It is a nice change from protein-heavy plates, and incorporates a ton of veggies to help you and your crew gets enough greens. It works well as a side dish or as the main dish.





  • 2 cups of shredded chicken
  • 1 15 oz. can of low sodium plain tomato sauce
  • 2-3 green onions
  • 1 tsp. chopped garlic
  • 1 tsp. dried basil
  • 1/2 tsp. dried oregano
  • 1/2 tsp. dried thyme
  • 1/4 tsp. dried rosemary
  • 1 tbs. olive oil
  • 1 large spaghetti squash


  • 1 medium yellow squash
  • 1 medium zucchini
  • 1 cup sliced bell pepper
  • 4 oz. baby bella mushrooms
  • 10 stalks asparagus
  • 1/4 cup olive oil
  • 1/2 tsp. garlic powder
  • 1/2 tsp. onion powder
  • 1/2 tsp. chili powder
  • Salt and pepper to taste



Preheat oven to 425 degrees; line a cookie sheet with foil and spray with nonstick spray.

Chop up all the vegetables for the roasted veggies. In a large bowl mix the veggies with olive oil and seasonings till well coated.

Spread coated veggies on lined cookie sheet, making sure they're laying flat and not covering one another. Bake in preheated oven for 20-25 minutes.

Take your spaghetti squash and cook any method you prefer. The fastest way is to poke a few holes in it and microwave for 12-15 minutes, till soft. Cut in half and allow to cool before scraping the "noodles" out.

In a larger pan or wok, sauté the garlic and just the shallots of the green onions in olive oil till garlic and onions are slightly colored. Then add the can of tomato sauce and seasonings.

Cook your sauce till it starts to bubble, then add in chicken. Continue to cook till chicken is warmed through. If timed just right, it should be when your veggies are just about done cooking.

Serve the chicken & sauce over spaghetti squash and roasted veggies and enjoy! (Or you can mix in half your sheet of veggies in with the chicken and sauce, and save the other half to enjoy later!)


Nutritional Information:

Calories: 334
Protein: 27 g.
Fat: 15 g.
Carbs: 23 g.


  • By admin
  • 4/27/2015


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