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
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