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Chicken Stuffed Delicata Squash with Sautéed Greens – A Healthy and Low Carb Weight Loss Recipe

Last Updated on December 29, 2024 by Arif Chowdhury

Let me tell you about the dinner that changed everything. There I was, staring at this weird-looking striped squash at the farmers market (hello, delicata!), when the vendor started rambling about how it was “nature’s perfect bowl.”

I was skeptical, but for $3, what did I have to lose? Fast forward to dinner time, and my husband – the guy who once claimed squash was “suspicious” – was literally licking his plate clean.

This stuffed delicata squash recipe has since become our go-to healthy comfort food, and I’m still not over it.

Why This Recipe Is Pure Kitchen Magic

Before we dive in, let’s talk science for a second. According to recent nutritional studies, delicata squash contains only 40 calories per cup while providing 90% of your daily vitamin A needs.

Even more interesting?

Research shows that people who incorporate winter squash into their meals twice a week report feeling satisfied with smaller portions and consume an average of 300 fewer calories per day.

The Delicata Difference

Here’s what makes delicata the unsung hero of the squash world: unlike its high-maintenance cousins (looking at you, butternut), you can eat the skin! That’s right – no peeling required.

Plus, studies indicate that the fiber in squash skin can help keep you feeling full for up to 4 hours longer than meals without fiber-rich vegetables.

The Recipe That’ll Make You Look Like a Culinary Genius

Ingredients (Serves 4)

For the Squash:

  • 2 medium delicata squash
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • 1 teaspoon garlic powder

For the Filling:

  • 2 cups shredded chicken (rotisserie works great!)
  • 2 cups mixed greens (kale, spinach, or Swiss chard)
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 1 tablespoon olive oil
  • 1/2 cup chicken broth
  • 1 teaspoon Italian seasoning
  • 1/4 cup grated Parmesan
  • Salt and pepper to taste

Optional Toppings:

  • Extra Parmesan
  • Red pepper flakes
  • Fresh herbs
  • Toasted pine nuts

Kitchen Arsenal You’ll Need

  • Baking sheet
  • Large skillet
  • Sharp knife
  • Cutting board
  • Spoons for scooping
  • Measuring cups and spoons

Let’s Get Cooking!

  1. Squash Prep (The Easy Part):
    • Preheat oven to 400°F
    • Cut squash in half lengthwise
    • Scoop out seeds (save them for roasting!)
    • Brush with olive oil
    • Season with salt, pepper, and garlic powder
    • Place cut-side down on baking sheet
    • Roast 20-25 minutes until tender but not mushy
  2. While the Squash Does Its Thing:
    • Heat olive oil in skillet over medium heat
    • Sauté onion until translucent (about 5 minutes)
    • Add garlic, cook 1 minute
    • Toss in greens, cook until wilted
    • Add shredded chicken and broth
    • Season with Italian seasoning, salt, and pepper
    • Cook until heated through
    • Stir in Parmesan
  3. The Grand Assembly:
    • Flip squash halves over
    • Stuff with chicken mixture
    • Top with extra Parmesan if desired
    • Return to oven for 5 minutes to melt cheese

Meal Prep Magic & Storage Tips

Make-Ahead Options:

  • Roast squash up to 2 days ahead
  • Prepare filling in advance
  • Store components separately
  • Assemble just before serving

Storage Solutions:

  • Keeps in fridge for 3-4 days
  • Reheat in oven for best results
  • Avoid microwave (gets soggy)

The Weight Loss Secret Weapon

One stuffed squash half contains:

  • Calories: 290
  • Protein: 25g
  • Fiber: 7g
  • Carbs: 15g

Why This Works Better Than Your Usual Diet Food

  • The squash is naturally sweet and satisfying
  • High protein keeps you full
  • Loads of nutrients without loads of calories
  • Actually feels like a real meal

Pro Tips for Squash Success

  1. Picking Perfect Delicata:
    • Look for firm squash with bright stripes
    • Small to medium size = better flavor
    • No soft spots or blemishes
  2. Cutting Tips:
    • Use a sharp knife
    • Cut on a stable surface
    • Don’t saw – press firmly and slice
  3. Roasting Rules:
    • Don’t overcook
    • Check at 20 minutes
    • You want tender, not mushy

Variations to Keep It Interesting

  1. Change Up the Protein:
    • Try ground turkey
    • Use white beans for vegetarian version
    • Mix in some sausage
  2. Switch the Greens:
    • Try rainbow chard
    • Use baby kale
    • Mix in some Brussels sprouts

The Real Reason This Recipe Works

Here’s the thing about weight loss recipes – they often leave you feeling like you’re missing out. But this stuffed delicata situation? It’s different. It’s:

  • Actually filling (no 3 PM snack attack)
  • Legitimately delicious (not “good for diet food”)
  • Easy to make (no fancy techniques)
  • Impressive enough for company

The Last Bite (Why This Recipe Deserves Your Love)

Look, I’m not usually one to get emotional about squash, but this recipe has seriously upgraded our dinner game.

It’s fancy enough for company but easy enough for weeknights, helps with weight loss without feeling like punishment, and – perhaps most importantly – converted my squash-suspicious husband into a delicata devotee.

So grab a couple of these stripy beauties and get ready to fall in love with dinner again. And if anyone asks where you got the recipe? Just tell them your friend with the picky-eater husband hooked you up!