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Spaghetti Squash Stir-Fry

Submitted by student, Tatianna and parent, Alexandra

Tatianna says...
"It is one of my favorite because it is tasty and not fattening. I made it myself one evening for dinner."

Timing & Number of Servings:

This recipe takes 10 minutes to prepare, 30 minutes to cook and can feed 4 people.


  • 1 cup chopped red pepper
  • 1 cup chopped onion
  • 1 cup sliced mushrooms
  • 16 ounces low-salt chicken broth
  • 2 tablespoons garlic powder
  • 1 teaspoon ground, black pepper
  • 2 cups baked spaghetti squash
  • Olive oil cooking spray

Recipe Directions:

  1. Dice peppers, onions and mushrooms.
  2. Cut spaghetti squash in half, and remove the seeds. Place face down in large bowl with 1/2 cup of water. Poke holes on top, and wrap it with plastic. Microwave for 5 minutes or until soft. Use fork to place squash into another bowl (measure 2 cups of squash for this recipe).
  3. Spray pan with olive oil cooking spray and stir-fry vegetables. Mix in chicken broth, garlic powder and black pepper. Cook for 15 minutes.
  4. Mix in spaghetti squash and cook for another 5-10 minutes. Cool for 5 minutes before serving.


  • Cutting Board
  • Knife
  • Measuring cup and spoons
  • Fork
  • Frying Pan

Nutrition Facts

Serving Size: 10.2 ounces (290g)
Servings: 4

Amount Per Serving

Calories: 80
Calories from fat: 15
Total fat: 1.5g (2%)
Saturated fat: 0.5g (4%)
Cholesterol: less than 5mg (0%)
Sodium: 520mg (20%)
Total carbohydrate: 15g (4%)
Dietary fiber: 3g (15%)
Sugars: 4g
Protein: 3g
Vitamin A: 45%
Vitamin C: 130%
Calcium: 4%
Iron: 6%

Percent daily values are based on a 2,000 calorie diet.