Spaghetti Squash Chow Mein

Spaghetti Squash Chow Mein is a delightful twist on traditional chow mein, perfect for those looking to enjoy a healthy yet satisfying meal. This dish combines the unique texture of spaghetti squash with vibrant vegetables and a savory sauce, making it suitable for various occasions—whether it’s a cozy dinner at home or a gathering with friends. Its adaptability allows you to add your choice of proteins or extra veggies, ensuring that everyone can enjoy this flavorful recipe.

Why You’ll Love This Recipe

• Healthy Alternative: Spaghetti squash is low in calories and carbs, making it a nutritious base for this chow mein.
• Quick and Easy: With minimal prep time and straightforward cooking steps, this dish comes together in about 75 minutes.
• Versatile Ingredients: Feel free to customize with different proteins like chicken or turkey, or load it up with your favorite vegetables.
• Flavorful Sauce: The combination of soy sauce, rice vinegar, and oyster sauce (or hoisin) brings a rich depth of flavor that enhances the dish.
• Great for Meal Prep: Perfect for preparing ahead of time; leftovers taste just as good the next day.

Tools and Preparation

Before diving into the cooking process, gather your essential kitchen tools. Having everything ready will make your cooking experience smooth and enjoyable.

Essential Tools and Equipment

• Baking sheet
• Sharp knife
• Large skillet
• Mixing bowl
• Fork

Importance of Each Tool

• Baking sheet: Essential for roasting the spaghetti squash evenly in the oven.
• Sharp knife: A must-have for safely cutting through the tough skin of the spaghetti squash with ease.
• Large skillet: Ideal for sautéing vegetables and mixing everything together without crowding the pan.
• Fork: Used to shred the cooked spaghetti squash into strands effortlessly.

Ingredients

Spaghetti squash sizes will vary and so will cooking times, so adjust accordingly if you’re cooking with anything smaller or larger than 3 pounds. You can add chicken, shrimp, beef or more veggies to this recipe. It’s totally adaptable!

For the Spaghetti Squash

• 1 Spaghetti Squash (@3lbs or 1365g)

For the Sauce

• 1 Tablespoon Olive Oil
• 2 tablespoons soy sauce or low sodium soy sauce (use Tamari for gluten-free)
• 2 teaspoons rice vinegar (or distilled white vinegar)
• 1 Tablespoon oyster sauce or (hoisin for vegetarian)

For the Vegetables

• 1 tablespoon olive oil (or grape seed oil)
• 1 small onion (diced)
• 4 cloves garlic (minced)
• 1 red bell pepper (thin sliced)
• 1 cup sliced snow peas (or sugar snap peas)
• 1 large carrot (julienned)

Seasoning

• kosher salt (or sea salt, to taste)
• fresh cracked black pepper (to taste)
• 1/4 cup chopped cilantro (optional)
• chili garlic sauce, sriracha or hot sauce (optional)

How to Make Spaghetti Squash Chow Mein

Step 1: Preheat the Oven

Preheat your oven to 375°F. Oil a baking sheet with olive oil.

Step 2: Prepare the Spaghetti Squash

• Carefully cut the spaghetti squash in half lengthwise.
• Scoop out the seeds and connecting strands.
• Place cut side down on the prepared baking sheet.

Step 3: Bake the Squash

Bake for 45 minutes or until the flesh becomes tender. Use a fork to gently loosen and remove the spaghetti strands from the shells once done. Set aside.

Step 4: Make the Sauce

In a medium bowl, combine soy sauce, rice vinegar, and oyster sauce (or hoisin). Set aside.

Step 5: Sauté Vegetables

Heat olive oil in a large skillet over medium-high heat. Add onions and garlic; cook until soft. Then add red bell pepper, snow peas, and carrots; cook until tender, about 2 minutes.

Step 6: Combine Everything

Add spaghetti squash strands to the skillet along with your prepared sauce. Stir until everything is well-coated. Cook for another minute until heated through but avoid overcooking to prevent mushiness. Adjust salt and pepper as needed. Garnish with cilantro before serving with hot sauce if desired.

How to Serve Spaghetti Squash Chow Mein

Spaghetti Squash Chow Mein is a versatile dish that can be enjoyed in various ways. Serving it creatively can enhance your meal experience and impress your guests.

Serve with Protein

• Chicken or Turkey: Add sautéed chicken or turkey for extra protein and flavor.
• Shrimp: Toss in some cooked shrimp for a delightful seafood twist.

Garnishes

• Chopped Cilantro: Fresh cilantro adds a burst of freshness and color.
• Chili Garlic Sauce: For spice lovers, drizzle this sauce on top for heat.

On the Side

• Spring Rolls: Pair with crispy spring rolls for a satisfying crunchy contrast.
• Edamame: A bowl of steamed edamame can add a nutritious touch to your meal.

How to Perfect Spaghetti Squash Chow Mein

To achieve the perfect Spaghetti Squash Chow Mein, follow these simple tips that will elevate your dish.

• Choose the Right Squash: Select a firm spaghetti squash that feels heavy for its size, ensuring it’s fresh.
• Cook Until Tender: Make sure to bake the squash until it’s tender; undercooked squash can be hard to shred.
• Don’t Overcook Veggies: Sauté vegetables just until they’re tender but still crisp for better texture.
• Adjust Sauce Consistency: If the sauce is too thick, add a splash of broth or water to reach your desired consistency.

Best Side Dishes for Spaghetti Squash Chow Mein

Complementing your Spaghetti Squash Chow Mein with the right side dishes can create a well-rounded meal. Here are some great options:

1. Steamed Broccoli: Lightly steamed broccoli offers great nutrition and a vibrant color contrast.
2. Cucumber Salad: A refreshing cucumber salad with sesame dressing adds crunch and brightness.
3. Roasted Brussels Sprouts: Crispy roasted Brussels sprouts bring an earthy flavor that pairs nicely.
4. Vegetable Dumplings: Serve steamed or pan-fried dumplings filled with veggies for added variety.
5. Asian Slaw: A tangy Asian slaw made with cabbage and carrots provides a crunchy side.
6. Miso Soup: A warm bowl of miso soup can be comforting and complements the flavors beautifully.

Common Mistakes to Avoid

Cooking Spaghetti Squash Chow Mein can be simple, but there are a few common mistakes that can affect the final dish. Here’s what to watch out for:

• Ignoring spaghetti squash size: Different sizes of spaghetti squash will require varying cooking times. Always adjust your cooking time based on the size you are using.

• Overcooking the squash: It’s easy to overcook spaghetti squash, making it mushy. Bake until tender but still firm enough to hold its strands.

• Not seasoning adequately: A lack of seasoning can lead to bland flavors. Taste and adjust salt and pepper before serving for the best flavor.

• Skipping the sauce preparation: The sauce is crucial for flavor. Make sure to combine all sauce ingredients before adding them to the vegetables and squash.

• Using low-quality oils: The choice of oil can impact taste. Use high-quality olive oil or other cooking oils for better flavor and health benefits.

• Neglecting customization: This dish is highly adaptable. Don’t hesitate to add your favorite proteins or vegetables for a more personalized meal.

Storage & Reheating Instructions

Refrigerator Storage

• Store in an airtight container for up to 4 days.
• Allow the chow mein to cool completely before sealing the container.

Freezing Spaghetti Squash Chow Mein

• Freeze in a freezer-safe container for up to 3 months.
• Portion into individual servings for easier reheating later.

Reheating Spaghetti Squash Chow Mein

• Oven: Preheat to 350°F and bake in an oven-safe dish for about 10-15 minutes until heated through.
• Microwave: Heat in a microwave-safe bowl in 1-minute intervals, stirring between each interval until hot.
• Stovetop: Warm in a skillet over medium heat, stirring occasionally until heated through, which should take about 5-7 minutes.

Frequently Asked Questions

Here are some common questions about Spaghetti Squash Chow Mein that many people ask:

How do I make Spaghetti Squash Chow Mein healthier?

You can make this dish healthier by using less oil, adding more vegetables, or opting for low-sodium soy sauce.

Can I use different proteins in Spaghetti Squash Chow Mein?

Absolutely! You can substitute chicken, beef, or turkey for any protein you prefer. Just ensure they are cooked thoroughly before mixing them with the spaghetti squash.

What other vegetables work well in Spaghetti Squash Chow Mein?

Feel free to add or substitute vegetables like broccoli, mushrooms, or zucchini based on your preferences!

Is Spaghetti Squash Chow Mein suitable for meal prep?

Yes! This dish is great for meal prep due to its versatility and ability to store well in the fridge or freezer.

How long does it take to cook spaghetti squash?

Typically, it takes about 45 minutes at 375°F for a medium-sized spaghetti squash (around 3 pounds) to become tender.

Final Thoughts

Spaghetti Squash Chow Mein is not only delicious but also versatile! With the ability to customize ingredients based on your tastes or dietary needs, it’s a fantastic option for any meal. Give it a try and enjoy this healthy twist on classic chow mein!

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Spaghetti Squash Chow Mein

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• Author: Alexia
• Total Time: 1 hour 15 minutes
• Yield: Serves approximately 4

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Description

Spaghetti Squash Chow Mein is a delightful and nutritious twist on traditional chow mein, perfect for anyone seeking a healthy yet satisfying meal. This vibrant dish features the unique texture of spaghetti squash combined with fresh vegetables and a savory sauce, making it ideal for everything from cozy dinners to lively gatherings. With its adaptability, you can easily incorporate your choice of proteins like chicken or turkey, ensuring that everyone at the table enjoys this flavorful recipe. Its quick preparation time and rich taste make it a fantastic option for busy weeknights or meal prep.

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Ingredients

Scale 1x2x3x

• 1 Spaghetti Squash (about 3 lbs)
• 1 Tablespoon Olive Oil
• 2 tablespoons soy sauce or low sodium soy sauce (use Tamari for gluten-free)
• 2 teaspoons rice vinegar (or distilled white vinegar)
• 1 Tablespoon hoisin sauce
• 1 small onion (diced)
• 4 cloves garlic (minced)
• 1 red bell pepper (thin sliced)
• 1 cup sliced snow peas (or sugar snap peas)
• 1 large carrot (julienned)
• Kosher salt (or sea salt, to taste)
• Fresh cracked black pepper (to taste)
• 1/4 cup chopped cilantro (optional)
• Chili garlic sauce, sriracha or hot sauce (optional)

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Instructions

1. Preheat oven to 375°F. Oil a baking sheet.
2. Halve the spaghetti squash lengthwise, scoop out seeds, and place cut side down on the baking sheet. Bake for 45 minutes until tender.
3. Combine soy sauce, rice vinegar, and hoisin sauce in a bowl; set aside.
4. In a large skillet, heat olive oil over medium-high heat. Sauté diced onion and minced garlic until soft.
5. Add sliced red bell pepper, snow peas, and julienned carrot; cook for about 2 minutes until tender.
6. Shred baked spaghetti squash into strands and combine with sautéed vegetables and sauce in the skillet. Stir until heated through and well-coated.

• Prep Time: 15 minutes
• Cook Time: 60 minutes
• Category: Main
• Method: Baking/Sautéing
• Cuisine: Asian-inspired

Nutrition

• Serving Size: 1 cup (approximately 200g)
• Calories: 180
• Sugar: 5g
• Sodium: 450mg
• Fat: 7g
• Saturated Fat: 1g
• Unsaturated Fat: 6g
• Trans Fat: 0g
• Carbohydrates: 24g
• Fiber: 5g
• Protein: 6g
• Cholesterol: 0mg