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Spaghetti Squash Chow Mein

Recipe Image: Spaghetti Squash Chow MeinYou’ve probably noticed that here in the MRC Kitchen we are all about vegetables that cameo as starches. Spaghetti Squash (as the name implies) is one such vegetable that makes a great pseudo-noodle! Unlike its starchy pasta counterpart, spaghetti squash contains a sufficient amount of Vitamins A, B6, C, K, riboflavin, thiamin, folate, and pantothenic acid, and the minerals manganese (crucial for regulation of metabolism and blood sugar), magnesium, iron, and zinc, AND it covers 9% of your daily recommended fiber intake! Good luck finding a spaghetti noodle that can do all of that, too!

If you've never baked a spaghetti squash before, it can seem a little daunting the first time. But just like learning how to ride a bike, you'll be a professional before you know it! Our recipe calls for your to cut the spaghetti squash and then bake it. Alternately, you could bake the spaghetti squash whole and then cut it in half afterwards. Like most vegetables, it's a little easier to cut once it's been cooked rather than when it's raw. Either method you choose, however, will still yield the same delicious results!

What you’re going to love most about this recipe is that one serving replaces just ONE vegetable from your menu. That’s all! You can still have your favorite protein, carbohydrate, and healthy fat (if you haven’t already had one for the day) with this dish! We’d recommend checking out the “Orange Chicken” recipe in your MRC Cookbook and accompanying it with a side of brown rice! Next time the family is craving Chinese, you’ll only have to go as far as your kitchen to have it!


  • 8 oz. Spaghetti Squash*
  • 1 tsp. Braggs Liquid Aminos
  • 1 clove Garlic, minced
  • 1 pkg. Stevia (or another artificial sweetener of your choice)
  • 1/8 tsp. each: ginger, white pepper
  • 2 oz. Green Onion
  • 2 oz. Broccoli
  • 2 oz. Cauliflower
  • 2 oz. Mushrooms

*If you cannot find an 8 oz. spaghetti squash, measure out 4 oz. AFTER it has been cooked


  1. Preheat oven to 400 degrees F.
  2. Very carefully, use a sharp knife to cut in half (length-wise) your spaghetti squash. Remove seeds using a fork or spoon. Note: you can wait until after the spaghetti squash has been fully cooked to remove the seeds, too.
  3. Pour ½ inch of water into a 13” x 9” pan. Lay your spaghetti squash face-down in the pan.
  4. Bake until the flesh is very tender, about 30-40 minutes.
  5. While spaghetti squash is baking, in a small bowl, whisk together: Braggs Liquid Aminos, garlic, stevia, ginger, and white pepper.
  6. Remove the spaghetti squash from the oven, and allow it to cool for at least 15 minutes – until it is cool enough to hold (consider using a towel or oven mitt if the squash still seems a little too warm to the touch).
  7. Using a fork, scrape the inside of the spaghetti squash into a bowl. The idea is to create strings or spaghetti threads as you scrape out the squash. Set aside.
  8. Heat a large skillet over medium-high heat and spray with Cooking spray. Cook until tender (about 3-4 minutes) the green onion, broccoli, cauliflower, and mushrooms; stirring often.
  9. Add to the skillet the spaghetti squash and soy sauce mixture. While heating for an additional 2 minutes, stir everything together to combine.
  10. Serve immediately. 

Servings: 2. Replaces: 1 vegetable serving

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