In recognition of Diabetes Awareness Month, the Griffin Center for Healthy Living Teaching Kitchen lead a free cooking demonstration of Spaghetti Squash Stir Fry with Chicken and Vegetables. This colorful stir-fry swaps noodles for roasted spaghetti squash, creating a lower carb base that’s hearty and satisfying. Paired with lean chicken breast, a medley of crisp vegetables, and a savory-sweet sesame soy sauce this plate is packed with plenty of nutritious fiber and protein.

Prep Time: 15 minutes • Cook Time: 40 minutes • Servings: 4

INGREDIENTS
3 Pound 1 medium spaghetti squash
1 Pound boneless, skinless chicken breasts
2 Tsp olive oil (divided)
2 Cups of green cabbage (shredded)
1 Whole red bell pepper (sliced thin)
½ Cup carrots (shredded)
¼ Cup green onions (sliced)
2 Cloves garlic (minced)
1 ½ Tbsp low-sodium soy sauce
1 Tbsp rice vinegar
2 Tsp toasted sesame oil
½ Tsp black pepper (to taste)
¼ Cup cilantro
1 Whole lime (cut into wedges)

INSTRUCTIONS

Preheat the oven to 400°F.
Cut the squash in half lengthwise and scoop out the seeds. Place cut-side down on a baking sheet and roast until tender, about 30–40 minutes.
Let the squash cool slightly, then shred into strands with a fork.
While the squash roasts, heat 1 teaspoon olive oil in a large skillet over medium-high heat. Add the chicken, season lightly with black pepper, and cook until golden and cooked through. Transfer to a plate.
Add the remaining teaspoon of olive oil to the skillet. Stir in the garlic, cabbage, bell pepper, and carrots. Cook for 3–5 minutes, until just tender but still crisp.
Return the chicken to the skillet along with the spaghetti squash strands and green onions. Drizzle in soy sauce, rice vinegar, and sesame oil. Toss to combine and heat through.
Divide among bowls and garnish with chopped cilantro and a lime wedge.

Healthy Nutrition for Diabetes Recipe: Spaghetti Squash Stir Fry with Chicken and Vegetables