Dinner Tonight: Spaghetti Squash Chow Mein!


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I have pinned A LOT of delicious looking recipes on Pinterest. However, some of the recipes I tried out did not taste nearly as good as the picture looked. Nevertheless, I came across a delicious recipe that I am now kind of addicted to. I first made it about 2 weeks ago; it involves spaghetti squash “noodles” with Chinese flavors…which turned out to be a wonderful combination! The original recipe (found here: http://littlebitsof.com/2014/10/spaghetti-squash-chow-mein/) called for fresh ginger, coleslaw, and onion. I switched it up a little bit by using broccoli slaw, ground ginger, and red pepper flakes (I love a bit of spice!). I also increased portions of the sauce for some extra flavor. For protein I added Morningstar sausage links, which blended wonderfully with the dish.

I am always looking for delicious ways to pump up the volume on my dishes without having to feel guilty about it. I am able to eat a large plate of this spaghetti squash “chow mein” and feel good about it (plus I don’t have to think twice about having dessert afterward)! Spaghetti squash is a wonderful alternative to pasta. Once it is cooked, the flesh flakes right off and is able to hold the texture so it is like you are eating angel-hair pasta. However, unlike some pastas, spaghetti squash is full of nutrients such as vitamin A, C, B-6, K, riboflavin, niacin, folate, and manganese. It is also a good source of fiber, with 2.2 g per 1 cup serving. Here is another comparison:

1 cup of pasta noodles: 180 calories

1 cup of spaghetti squash: 42 calories

So, the recipe that I provided makes 2 servings. However, I made this as a single serving recipe just by cutting everything in half. I am making it again tonight so it has a fresh taste!

Spaghetti Squash can sometimes be a little tricky to cook. I have a short cut that makes it easier (and less dangerous) when trying to cut spaghetti squash in half before sticking it in the oven. My method can be found in the directions to the recipe:

Spaghetti Squash Chow Mein (Yield: 2 servings) 


  • 1 large spaghetti squash
  • 1/3 cup soy sauce
  • 3 cloves garlic, minced
  • 1 tablespoon brown sugar, packed
  • 1 teaspoon ground ginger
  • 1 teaspoon crushed red pepper
  • 1 tablespoons olive oil
  • 2 cups broccoli slaw
  • 4 Morningstar Sausage Links


Preheat oven to  375 degrees F.

Take spaghetti squash and puncture holes (5-7) with knife. Place squash in the microwave for 5-6 minutes (until it is somewhat easy to cut through). First cut off the stem of the spaghetti squash then cut it in half length wise. Scoop out the seeds of the spaghetti squash. Pace in the oven (flesh facing up) for 25-35 minutes. Once done, scoop out flesh with a fork so it breaks apart into strings, set aside.

Meanwhile, in a small bowl, combine soy sauce, garlic, brown sugar, ginger and red pepper; set aside.

Heat up the Morningstar sausage in the microwave for 50 seconds- 1 minute, then cut into chunks and set aside.

Heat olive oil in a large skillet over medium high heat. Add broccoli slaw, and cook, stirring often, until tender, about 4-5 minutes. Reduce heat to low.

Take the spaghetti squash out of the oven and scoop out the flesh with a fork so it breaks apart into strings. Place in skillet with the broccoli slaw along with the Morningstar sausage, add the soy sauce mixture, and stir so everything is well combined.

Serve immediately.

1 serving:

Calories: 371   Total Fat: 11 g    Total Carbohydrate: 54 g    Protein: 18 g


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