Sep 21, 2017

 

Spaghetti Squash is another favorite seasonal fall vegetable of mine!  It is quite versatile, easy to prepare and can essentially be turned into any type of cuisine that you are hungry for without overpowering any flavors that need to stand out.

Unlike regular spaghetti pasta, spaghetti squash is very low in calories and carbohydrates, so it is easy to stay within your range whether you are trying to limit your number of daily calories or are diabetic and need to limit your carbohydrates at each meal.

This is a lower carbohydrate version of the classic Chow Mein recipe and it is oh so yummy!

  Spaghetti Squash Chow Mein

Prep/Cook Time:  40 minutes     Number of Servings: 4

Ingredients:

• 1 large spaghetti squash (about 3LB), rinsed (*see tips for roasting the squash instead)
• 1/4 cup reduced sodium soy sauce
• 1 tablespoon honey
• 3 cloves garlic, minced
• 2 teaspoons freshly grated ginger
• Freshly cracked black pepper, to taste
• 2 tablespoons olive oil
• 1 onion, diced
• 3 stalks celery, sliced diagonally
• 12oz raw shrimp, shells peeled, rinsed
• 2 cups Cole slaw mix (shredded cabbage & carrots)
• 1 can bean sprouts, rinsed, drained

Directions:

1. Poke a few holes all over the spaghetti squash like you would a baked potato.
2. Cook spaghetti squash in microwave for about 8-12 minutes depending on the size.
3. Allow to cool enough to handle and cut the spaghetti squash in half lengthwise.
4. Scoop out the slimy part with the seeds and discard them.
5. Using a fork, scrape out the spaghetti squash strands into a large bowl and set aside.  Note: If they aren't breaking apart you may need to cook it a little longer in the microwave.
6. In a small bowl, combine soy sauce, honey, garlic, ginger and black pepper with a whisk and set aside.
7. Add olive oil to a large, deep skillet or Wok over medium-high heat.
8. Sauté onion, celery, and shrimp, stirring often for about 4-6 minutes or until shrimp is cooked (flip shrimp halfway through). 
9. Stir in slaw and bean sprouts and cook for 1 minute or until cabbage is slightly wilted.
10. Add spaghetti squash and soy sauce mixture to the skillet and toss to evenly mix ingredients.  Cook for another 2-3 minutes and serve hot. 

Tips:

• * Alternatively you can roast the squash halves cut side facing down on the prepared baking sheet at 350 or 375 degrees for 30 minutes or until a sharp knife can be inserted with only a little resistance.
• Swap out any veggies you don't like for ones you do such as snow peas, water chestnuts, or mushrooms!

Nutrition Facts (per serving):

Calories: 311      Protein: 23gm      Total Carbohydrates: 38gm     Total Fat: 9.4gm

Fiber: 7.7gm      Cholesterol: 129mg      Sodium: 814mg

Melanie Kluzek, Registered Dietitian for County Market

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