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MealDinnerStir FryChickenAsianHigh-FiberHigh-ProteinUnder 1 HourSpecial OccasionOne-Pot or PanMeal PrepWokStove TopFusionLow-CarbHealthyDairy-Free

Spaghetti Squash Stir Fry

featured in Eat Spaghetti To Forgetti Your Regrettis

This healthy and flavorful stir-fry is a perfect option for a quick weeknight meal. Made with spaghetti squash noodles, sauteed chicken, fresh vegetables, and a savory soy sauce, it's a delicious alternative to traditional spaghetti. Topped with scallions, this dish is both satisfying and packed with nutrients.

Tikeyah Whittle
Tasty Team
Total Time

1 hr 15 min

1 hr 15 min

Prep Time

10 minutes

10 min

Cook Time

1 hr 5 min

1 hr 5 min

Spaghetti Squash Stir Fry
Total Time

1 hr 15 min

1 hr 15 min

Prep Time

10 minutes

10 min

Cook Time

1 hr 5 min

1 hr 5 min

Ingredients

for 4 servings

Spaghetti Squash

  • 1 spaghetti squash, halved lengthwise and seeded
  • 2 tablespoons canola oil
  • ½ teaspoon kosher salt, divided

Sauce

  • 1 tablespoon cornstarch
  • 1 tablespoon cold water
  • 3 cloves garlic
  • 1 fresh ginger, peeled and minced (2 in piece 5 cm)
  • ¼ teaspoon red pepper flakes
  • ⅓ cup soy sauce (80 mL)
  • 1 tablespoon honey, or granulated sugar
  • 1 tablespoon sesame oil
  • 1 tablespoon rice vinegar
  • ¼ cup water (60 mL)

Stir Fry

  • 2 tablespoons canola oil, divided
  • 2 cloves garlic, thinly sliced, divided
  • 1 lb boneless, skinless chicken breast (455 g), or thighs, cut into 1-inch (2.5 cm) cubes
  • ¼ teaspoon red pepper flakes, divided
  • ½ kosher salt, plus more to taste
  • 2 red bell peppers, seeded and thinly sliced (about 2 cups (200 G))
  • ½ lb broccoli (225 g), cut into 1-inch (2.5 G) florets (about 3 cups)
  • 2 tablespoons water
  • 2 carrots, thinly sliced
  • 6 oz snow pea (175 g), ends trimmed, halved crosswise (about 1½ cups)
  • scallion, for garnish, thinly sliced

Nutrition Info

  • Calories 497
  • Fat 22g
  • Carbs 36g
  • Fiber 7g
  • Sugar 18g
  • Protein 41g

Estimated values based on one serving size.

Preparation

  1. Preheat the oven to 400°F (200°C).
  2. Place the squash halves, cut-side up, on a baking sheet. Coat the exposed flesh with the canola oil, then sprinkle with ¼ teaspoon salt. Flip over so the cut side is down, then bake for 40–50 minutes, until the squash is just barely tender when pierced with a fork. Remove from the oven and let cool slightly.
  3. Line a baking sheet with 2 clean kitchen towels.
  4. Use a fork to scrape out the “spaghetti” strands from the squash onto the prepared baking sheet and season with the remaining ¼ teaspoon salt, tossing to distribute. Let cool for 30 minutes. The spaghetti squash can be made ahead and stored in the refrigerator in an airtight container for up to 2 days. If using from the cold, remove the squash from the refrigerator 30 minutes before cooking.
  5. While the squash is cooling, make the sauce: In a medium bowl, whisk together the cornstarch and cold water until smooth. Grate the garlic on a microplane directly into the bowl. Add the ginger, red pepper flakes, soy sauce, honey, sesame oil, and rice vinegar and stir to incorporate. Whisk in the water until smooth.
  6. Make the stir fry: Heat 1 tablespoon canola oil in a 12-inch skillet or wok over medium-high heat. Add 1 clove of garlic and stir for about 30 seconds, until fragrant. Add the chicken, ⅛ teaspoon red pepper flakes, and ½ teaspoon salt and stir to coat. Cook the chicken for 6–8 minutes, letting it brown without stirring, until no pink remains and the chicken is cooked through. Transfer the chicken to a plate or bowl.
  7. Reduce the heat to medium. Without wiping out the pan, add the remaining tablespoon canola oil, remaining garlic clove, and remaining ⅛ teaspoon red pepper flakes and cook for 30 seconds, until fragrant. Add the bell peppers and broccoli, stir to coat, then deglaze the pan with the water, scraping up all the browned bits stuck to the bottom of the pan. Cook, stirring occasionally, until the broccoli is starting to soften, 8–10 minutes.
  8. Add the carrots and cook for another 2 minutes, then add the snow peas and season with a pinch of salt. Cook for another 2–3 minutes, until all of the vegetables are tender. Transfer the vegetables to the plate with the chicken.
  9. Roll up the spaghetti squash in the kitchen towels and wring to squeeze as much water as possible.
  10. Add 2 tablespoons of sauce to the pan and let come to a simmer, then add the spaghetti squash and stir constantly until heated through, 1–2 minutes. Divide the squash among serving bowls.
  11. Pour the remaining sauce into the pan and let simmer for about 1 minute, until thickened. Return the chicken and vegetables to the pan and toss to coat evenly in the sauce and heat everything through, 2-3 minutes. Divide among the bowls atop the squash. Garnish each bowl with thinly sliced scallions. Serve immediately.
  12. Enjoy!
  13. Cook smarter, not harder. Use our AI chef Botatouille on the Tasty app. Download now.

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Spaghetti Squash Stir Fry