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Thai Chicken with Spaghetti Squash and Sweet Mango with Peanut Sauce Weight Loss Recipe

Last Updated on January 3, 2025 by Arif Chowdhury

Are you on the lookout for a delicious dish that not only tantalizes your taste buds but also helps keep those pesky pounds at bay?

This Thai-style chicken with a light peanut sauce over spaghetti squash noodles and sweet mango is a delightful combination of flavors and textures that makes healthy eating a joy rather than a chore.

Packed with nutritional benefits and bursting with vibrant flavors, this dish is sure to become a staple in your kitchen.

Why Choose Spaghetti Squash?

Spaghetti squash is a fantastic alternative to traditional pasta, especially for those aiming to reduce their carbohydrate intake.

Did you know that one cup of cooked spaghetti squash contains only about 42 calories and 10 grams of carbohydrates? This makes it a perfect base for your meals if you’re trying to lose weight.

Additionally, it’s a good source of vitamins A and C, which are essential for maintaining a healthy immune system.

The Sweetness of Mango

Mangoes are not just delicious; they are also incredibly nutritious. They are rich in vitamins, particularly vitamin C, which can boost your immune system and enhance skin health.

One cup of diced mango provides about 100 calories and 25 grams of carbohydrates, making it a sweet addition to your meal without overloading on calories.

Plus, mangoes are high in fiber, which aids digestion and keeps you feeling full longer.

Health Benefits of Thai Ingredients

Thai cuisine is known for its use of fresh herbs and spices, many of which offer health benefits. For instance, ginger and garlic are both known for their anti-inflammatory properties.

Incorporating these into your diet can help reduce the risk of chronic diseases. Plus, the use of peanut sauce in moderation adds a creamy texture and flavor without excessive calories.

Ingredients You’ll Need

For this mouthwatering Thai Chicken with Spaghetti Squash and Sweet Mango, gather the following ingredients:

For the Chicken and Sauce:

  • 1 pound of boneless, skinless chicken breast
  • 2 tablespoons of natural peanut butter
  • 1 tablespoon of soy sauce (or tamari for gluten-free)
  • 1 tablespoon of lime juice
  • 1 teaspoon of honey or maple syrup
  • 1 teaspoon of grated ginger
  • 2 cloves of garlic, minced
  • 1 tablespoon of coconut oil or olive oil

For the Spaghetti Squash:

  • 1 medium spaghetti squash
  • Salt and pepper to taste
  • Fresh cilantro for garnish (optional)

For the Mango Salsa:

  • 1 ripe mango, diced
  • 1/4 red onion, finely chopped
  • 1 jalapeño, finely chopped (optional for heat)
  • Juice of 1 lime
  • Salt to taste

Step-by-Step Preparation

Step 1: Preparing the Spaghetti Squash

  • Preheat your oven to 400°F (200°C).
  • Cut the spaghetti squash in half lengthwise and scoop out the seeds.
  • Drizzle with olive oil, and sprinkle with salt and pepper. Place the squash cut-side down on a baking sheet.
  • Roast for about 30-40 minutes, or until tender. You’ll know it’s ready when you can easily scrape the flesh with a fork to create “noodles.”
  • Once cooked, let it cool slightly before scraping the insides with a fork to create spaghetti-like strands.

Step 2: Cooking the Chicken

  • While the squash is roasting, heat coconut oil in a large skillet over medium heat.
  • Season the chicken breasts with salt and pepper. Add them to the skillet and cook for about 6-7 minutes on each side, or until fully cooked and no longer pink in the center.
  • Remove the chicken from the skillet and let it rest for a few minutes before slicing it into strips.

Step 3: Making the Peanut Sauce

  • In the same skillet, lower the heat and add the minced garlic and grated ginger. Sauté for about 1 minute until fragrant.
  • In a bowl, whisk together peanut butter, soy sauce, lime juice, and honey until smooth. If the sauce is too thick, you can add a splash of water to reach your desired consistency.
  • Return the chicken to the skillet and pour the peanut sauce over it. Toss to coat the chicken evenly.

Step 4: Preparing the Mango Salsa

In a medium bowl, combine diced mango, red onion, jalapeño (if using), lime juice, and salt. Mix well and set aside.

Step 5: Assembling the Dish

  • To serve, place a generous portion of spaghetti squash on a plate.
  • Top with sliced chicken and drizzle any remaining peanut sauce over it.
  • Finish with a scoop of fresh mango salsa and a sprinkle of cilantro if desired.

Nutritional Information

This dish not only tastes great but also offers a balanced nutritional profile:

  • Calories: Approximately 400 per serving
  • Protein: 30 grams
  • Carbohydrates: 35 grams
  • Healthy Fats: 15 grams

The Benefits of a Balanced Meal

Eating a meal that includes protein, healthy fats, and fiber can help keep you satisfied for longer periods. This combination helps regulate blood sugar levels and can prevent the unhealthy cravings that often lead to overeating.

Plus, the vibrant colors of the dish aren’t just visually appealing; they indicate a variety of nutrients that your body craves.

Tips for Customization

Feel free to customize this recipe to suit your taste preferences:

  • Add More Veggies: You can incorporate bell peppers, snap peas, or broccoli for added nutrients and crunch.
  • Spice it Up: If you enjoy spicy food, increase the amount of jalapeño in the salsa or add red pepper flakes to the peanut sauce.
  • Swap Proteins: If chicken isn’t your thing, you can use shrimp, tofu, or even tempeh for a vegetarian option.

A Dish Worth Trying

This Thai Chicken with Spaghetti Squash and Sweet Mango is not just a recipe; it’s an experience! With its delightful blend of flavors, it transforms healthy eating into a culinary adventure.

Whether you’re on a weight loss journey or simply want to enjoy a nutritious meal, this dish is sure to satisfy. So, roll up your sleeves and get cooking! Your taste buds will thank you.