Spaghetti Squash Stir-Fry

Gluten Free
Health score
42%
Spaghetti Squash Stir-Fry
45 min.
6
92kcal

Suggestions


Looking for a delightful and healthy side dish that bursts with flavor and color? Look no further than our Spaghetti Squash Stir-Fry! This gluten-free recipe is not just a feast for the eyes but also a nourishing complement to any meal. With vibrant carrots and sweet bell peppers, this dish is packed with essential vitamins and minerals, making it a great choice for anyone looking to eat healthily.

Cooking spaghetti squash is a simple yet satisfying experience. As you pierce the squash and hear the satisfying sound of it cooking in the microwave, you know you’re introducing a wonderfully unique ingredient to your table. When it’s time to scoop out the tender strands, you’ll be amazed at how the squash transforms into a deliciously versatile base for your stir-fry.

This dish is not only low in calories but also a great way to increase your veggie intake without feeling deprived. Our melt-in-your-mouth parmesan cheese adds a savory twist while balancing the sweetness of the bell peppers and carrots. And with just 45 minutes of your time, you can whip up a dish that serves six, perfect for family gatherings or as a starter for your next dinner party.

Whether you’re serving it as a side dish, starter, or even as a healthy snack, this Spaghetti Squash Stir-Fry will surely impress your guests and delight your taste buds. Get ready to enjoy a dish that is as nutritious as it is delicious!

Ingredients

  •  carrots (6 oz. total)
  • tablespoon basil dried
  • oz bell pepper green
  • 0.3 cup parmesan cheese grated
  • 0.3 teaspoon pepper 
  • oz bell pepper red
  • servings salt 
  • lb spaghetti squash 
  • 0.5 cup vegetable broth 

Equipment

  • frying pan
  • oven
  • knife
  • microwave

Directions

  1. Pierce squash in several places with a sharp knife. Set squash in a microwave oven and cook at full power (100%) until soft when pressed, 10 to 12 minutes; turn squash over after 5 minutes.
  2. Meanwhile, rinse, stem, and seed bell peppers. Peel carrots.
  3. Cut bell peppers and carrots into matchstick-size slivers.
  4. When squash is tender, cut open and scoop out and discard seeds. Scoop out tender squash strands and reserve.
  5. Set a 10- to 12-inch nonstick frying pan over high heat.
  6. Add bell peppers and carrots. Stir often until carrots are tender-crisp, 5 to 7 minutes.
  7. Add broth, basil, pepper, and squash strands. Stir until squash is hot.
  8. Add salt to taste.
  9. Pour vegetables into a dish.
  10. Sprinkle with cheese.

Nutrition Facts

Calories92kcal
Protein12.29%
Fat20.23%
Carbs67.48%

Properties

Glycemic Index
27.64
Glycemic Load
1.21
Inflammation Score
-10
Nutrition Score
15.16260858528%

Flavonoids

Luteolin
1.53mg
Kaempferol
0.07mg
Myricetin
0.01mg
Quercetin
0.73mg

Nutrients percent of daily need

Calories:91.58kcal
4.58%
Fat:2.3g
3.53%
Saturated Fat:0.89g
5.56%
Carbohydrates:17.24g
5.75%
Net Carbohydrates:12.9g
4.69%
Sugar:7.46g
8.29%
Cholesterol:3.63mg
1.21%
Sodium:388.95mg
16.91%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.14g
6.28%
Vitamin A:4665.8IU
93.32%
Vitamin C:63.67mg
77.17%
Manganese:0.38mg
18.83%
Vitamin K:19.26µg
18.34%
Vitamin B6:0.35mg
17.46%
Fiber:4.33g
17.34%
Vitamin B3:2.18mg
10.9%
Potassium:374.75mg
10.71%
Folate:41.39µg
10.35%
Calcium:100.82mg
10.08%
Magnesium:34.35mg
8.59%
Iron:1.41mg
7.81%
Vitamin B5:0.77mg
7.73%
Vitamin B1:0.11mg
7.08%
Phosphorus:67.86mg
6.79%
Vitamin E:0.99mg
6.6%
Vitamin B2:0.1mg
5.61%
Copper:0.11mg
5.46%
Zinc:0.69mg
4.61%
Selenium:2.01µg
2.88%
Source:My Recipes