Medifast Recipes > Main dishes > Medifast Spaghetti Squash Lo Mein Recipe

Medifast Spaghetti Squash Lo Mein recipe
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Ingredients Needed

  1. Spaghetti Squash - Cooked (4.0 cups)
  2. Sesame Oil (2.0 tsp)
  3. Garlic (2.0 clove)
  4. Teriyaki Sauce (2.0 tbsp)

Instructions

Here is a recipe for Spaghetti Squash Lo Mein.

  • To make squash spaghetti you will need to use a metal skewer to make it easier to scrape the inside the squash. You need to make 8 to 10 holes on each side of the squash.
  • Then transfer the squash on a plate and put it inside the microwave. Microwave it for 4 minutes on high heat.
  • Next, turn the squash over and microwave for another 4 minutes. If necessary, turn the squash over and cook for 4 more minutes.
  • Your cooking times will differ depending on the size of your squash. A large squash will take about 12 to 14 minutes to cook while a small squash will take about 8 to 10 minutes.
  • You can identify that you should take it out from the microwave when you can jab a fork into it. It should be tender and not mushy.
  • Slice the spaghetti squash in half. Scoop the seeds and the middle strands out with a fork or spoon and discard.
  • Scrape the inside of the squash with a fork all the way to the skin. Get all that good stuff out of there.
  • When you’re done preparing your squash spaghetti, put it on a plate and set aside.
  • Put a skillet over medium to high flame. Heat 1 teaspoon of sesame oil.
  • Add minced garlic and sauté until it becomes golden brown. When its color is golden brown, get the spaghetti squash strands and add it in the skillet.
  • Then add 2 teaspoons of teriyaki sauce or a combination of 1 teaspoon of soy sauce and 1 teaspoon of teriyaki sauce. Continue to cook for a few minutes until it is heated thoroughly.
  • When done, remove from heat and transfer to a plate or bowl. Serve your Spaghetti Squash Lo Mein with your favorite lean.
  • Spaghetti Squash Facts:

    Spaghetti squash is named because when it is cooked, the inside flesh pulls out of the shell in long strands, similar to spaghetti pasta. Oval shaped and yellow, spaghetti squash can be considered a summer or winter squash and it is available in the market all year-round.

    Spaghetti squash contains a wide variety of vitamins such as vitamin A, vitamin C, vitamin B-6, thiamin, riboflavin, niacin, folate, pantothenic acid, and vitamin K.

    It also contains minerals that are important to have and maintain good health. Some of the minerals that can be found in spaghetti squash are manganese, potassium, magnesium, calcium, copper, iron, phosphorus, sodium, zinc and selenium.

    Spaghetti squash have a good amount of fiber which helps in losing weight as it makes you feel fuller longer. It is known that fiber consumption on a regular basis improves health by reducing the risk of cardiovascular disease and lowering cholesterol.

    Spaghetti squash contains only 42 calories and 10 carbs in a 1-cup of serving. It is a great alternative to high-calorie, high-carb traditional pasta.

    To cook spaghetti squash, it is recommended to wash it off and then pierce the outer flesh several times with a fork. Put the entire squash in a baking pan and bake it in the oven for 45 minutes to 1 hour in 350 degrees Fahrenheit. When done, cut the squash half lengthwise, remove the seeds and pull out the stringy flesh using a fork.

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Nutritional Information for 1 Serving

  • Calories

    139.0

  • Fat

    4.5g

  • Carbs

    3.9g

  • Protein

    1.3g