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Spaghetti Squash Stir-Fry

Spaghetti Squash Stir-Fry

"My mom introduced me to spaghetti squash when I was a girl growing up in Spokane. I liked it so much that years later I prepared it for my boyfriend, who is now my husband," says Jane Shapton.

Sunset OCTOBER 1998

  • Yield: Makes 6 servings


  • 1 spaghetti squash (3 lb.)
  • 1 green bell pepper (6 oz.)
  • 1 red bell pepper (6 oz.)
  • 2 carrots (6 oz. total)
  • 1/2 cup vegetable broth
  • 1 tablespoon dried basil
  • 1/4 teaspoon pepper
  • Salt
  • 1/4 cup grated parmesan cheese


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. Cut bell peppers and carrots into matchstick-size slivers.

3. When squash is tender, cut open and scoop out and discard seeds. Scoop out tender squash strands and reserve.

4. Set a 10- to 12-inch nonstick frying pan over high heat. Add bell peppers and carrots. Stir often until carrots are tender-crisp, 5 to 7 minutes.

5. Add broth, basil, pepper, and squash strands. Stir until squash is hot. Add salt to taste.

6. Pour vegetables into a dish. Sprinkle with cheese.

Nutritional Information

Amount per serving
  • Calories: 97
  • Calories from fat: 20%
  • Protein: 3.2g
  • Fat: 2.1g
  • Saturated fat: 0.8g
  • Carbohydrate: 18g
  • Fiber: 4.1g
  • Sodium: 105mg
  • Cholesterol: 2.6mg

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Spaghetti Squash Stir-Fry Recipe