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This chicken lo mein recipe is easy to make and very flavorful. To lighten it up, the noodles were replaced with spaghetti squash. Coleslaw mix, sliced onions and bell pepper, minced garlic and fresh ginger rounded out the ingredients.
In this version I used reduced sodium Kikkoman soy sauce. My hubby is allergic to oysters, so oyster sauce is out for us and I don’t care for fish sauce. If you like either of these sauces, you can replace a third of the soy sauce with either the oyster or fish sauce.
There is no getting around the high sodium content of the reduced sodium soy sauce (575 mg/tbsp). If you tolerate Splenda, the G. Hughes Asian flavored sauces are wonderful in this recipe and contain substantially less sodium than the soy sauce (240-260 mg/tbsp depending on the sauce).
I often use the G. Hughes orange ginger marinade or General Tso stir-fry sauce in this recipe. I made this version with the reduced sodium soy sauce to nail down the amounts needed and to ensure the flavor was there for those who do not tolerate Splenda or other artificial sweeteners.
Please see the recipe card below for exact amounts and directions.
Ingredient Round Up
- Spaghetti Squash
- Chicken breast, boneless, skiness
- Cole slaw mix
- Onion
- Bell pepper
- Garlic cloves
- Fresh ginger
- Reduced sodium soy sauce
- Salt
- Black pepper
- Garlic powder
- Olive oil
Sodium Alert: The high sodium content of this dish is due to the reduced sodium soy sauce (Kikkoman). For those who tolerate sucrolose (Splenda) by using any of the G. Hughs Asian flavored sauces in place of the soy sauce you can reduce the sodium from 974 mg to 471- 501 mg.
Making the Lo Mein
- Prick the spaghetti squash all over the surface. Microwave on high briefly to soften the squash so it can be cut in half easily.
- Remove the seeds and interior pulp. Place the squash halves cut side face down and microwave until cooked.
- Use a fork to shred and separate the cooked squash strands. Place in a bowl or casserole and set aside.
- Cut the chicken breast into cubes. Sprinkle liberally with black pepper and garlic powder and with salt to taste.
- Sauté the chicken in olive oil until it is done. Transfer to a bowl and set aside.
- Slice the onion and bell peppers into strips. Finely mince the garlic cloves and ginger.
- Sauté the onion and bell pepper until they are tender. Add the garlic and ginger to the skillet and briefly sauté until aromatic.
- Add the coleslaw mix to the skillet along with a portion of the soy sauce. Toss everything together and sauté until the cabbage is wilted.
- Add the spaghetti squash strands to the skillet along with another portion of soy sauce. Toss together and heat through.
- Add the cooked chicken breast and the last portion of soy sauce. Toss together and heat through.
- Serve and enjoy. Refrigerate leftovers.
Serving Ideas
- Chicken lo mein with spaghetti squash can be served as a main or side dish. You can pair it with hot and sour soup, egg drop soup or egg rolls.
- Your favorite brand of thin spaghetti can easily be substituted in for the spaghetti squash. I do this substitution on days I can spare the points.
- You can add extra vegetables to this dish to beef it up further. Broccoli and sugar snap peas work well.
- The chicken can easily be replaced with other proteins. I have used left over pork tenderloin in this recipe. Shrimp will also work for those who are not allergic to it.
WW 2 pt per serving, makes 4 servings
Servings: 4 servings
Calories: 226.8kcal
Equipment
- Cutting board
- Chef knife
- casserole dish
- bowl
- skillet
- Wooden spoon
Ingredients
- 1 5 lb spaghetti squash or 4 oz thin spaghetti (see note)
- 1 medium onion
- 1 medium bell pepper - I used an orange one.
- 4 cloves garlic
- 1 tbsp minced ginger, about 5 one inch in diameter slices
- 1 bag coleslaw mix
- 14 oz boneless, skinless chicken breasts, cubed
- garlic powder
- black pepper
- salt
- 4 tsp olive oil
- 6 tbsp reduced sodium soy sauce
Instructions
Prep the Spaghetti Squash
- Use a fork and prick the surface of the spaghetti squash all over. Place it in a casserole dish and microwave on high for 3:30 min.
- The squash should have softened after microwaving allowing you to cut it in half. Remove the seeds and pulp from the two halves of the squash.
- Place the two halves of the squash, cut side face down, in the casserole dish and microwave on high until done. In my microwave it took 3 min.
- Use a fork and separate the strands of the two spaghetti squash halves. Collect the stands of spaghetti squash in the casserole and set aside.
Prep the Chicken
- While the squash is in the microwave, cut the chicken breast into cubes. Sprinkle the chicken cubes lightly with salt. Liberally sprinkle the chicken cubes with garlic powder and black pepper.
- Heat 2 tsp of olive oil in the skillet. Add the chicken cubes to the skillet and sauté until cooked. Transfer the cooked chicken cubes to a bowl and set aside.
Prep the Lo Mein
- Slice the onion and ct the slices in half. Cut the bell pepper in half and remove the core and seeds. Cut the bell pepper into strips. Peel the garlic cloves and ginger and finely mince both.
- Heat the last 2 tsp of olive oil in the skillet. Add the sliced onion and bell pepper. Sauté the onion and pepper until they are tender. Add the minced garlic and ginger to the skillet and sauté them until they are aromatic.
- Add the coleslaw mix along with 2 tbsp of soy sauce to the skillet. Toss to mix the ingredients and soy sauce together. Sauté the cabbage until it is wilted.
- Add about 3/4 of the spaghetti squash strands to the skillet along with another 2 tbsp of soy sauce. Toss to mix the ingredients and soy sauce. Sauté briefly to heat the spaghetti squash strands through. Note, refrigerate the spaghetti squash not used and use in another dish. I used the leftovers to make a "pasta" salad.
- Add the cooked chicken cubes and the last 2 tbsp of soy sauce to the skillet. Toss everything together and sauté briefly to heat the chicken through.
- Remove the skillet from the heat. Serve up the lo mein and enjoy. Refrigerate the leftovers. Note the recipe made 8 full cups of lo mein, 2 c per serving.
Notes
The high sodium content of this dish is due to the reduced sodium soy sauce (Kikkoman). For those who tolerate sucrolose (Splenda) by using any of the G. Hughs Asian flavored sauces in place of the soy sauce you can reduce the sodium from 974 mg to 471- 501 mg.
I normally use G Hughes orange ginger marinade (240 mg sodium) or General Tso stir-fry sauce (260 mg sodium).
If you have points to spare, you can substitute in your favorite thin spaghetti for the spaghetti squash and adjust the points. When I make this substitution, I use Barilla whole grain thin spaghetti.
The day I made this, the chicken breast I used was 14 oz. Using 10-14 oz of chicken breast works fine.
Nutrition
Serving: 1serving | Calories: 226.8kcal | Carbohydrates: 28.6g | Protein: 26.9g | Fat: 8g | Saturated Fat: 1.4g | Sodium: 974mg | Fiber: 6.5g | Sugar: 12g
Tried this recipe?Let us know how it was!
