- 1 medium spaghetti squash (about 4 pounds)
- 1 cup chicken broth
- 3 tablespoons soy sauce
- 2 tablespoons sugar
- 2 tablespoons cornstarch
- 2 tablespoons cider vinegar
- 1/8 teaspoon crushed red pepper flakes
- 1 large egg
- 1 tablespoon soy sauce
- 1/2 cup cornstarch
- 1 pound boneless skinless chicken breasts, cut into 1-inch cubes
- 1/4 cup canola oil
- 2 cups fresh broccoli florets
- 1 medium onion, chopped
- Cut squash in half lengthwise; discard seeds. Place squash cut side down in a microwave-safe dish. Microwave, uncovered, on high for 12-15 minutes or until tender.
- Meanwhile, in a small bowl, combine the broth, soy sauce, sugar, cornstarch, vinegar and pepper flakes until smooth; set aside.
- In a shallow bowl, whisk egg and soy sauce. Place cornstarch in another shallow bowl. Dip chicken in egg mixture, then coat with cornstarch. In a large skillet or wok, stir-fry chicken in oil in batches until no longer pink. Remove and keep warm.
- Stir-fry broccoli and onion for 2-3 minutes or until crisp-tender. Stir sauce mixture and add to the pan. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Add chicken; heat through.
- When squash is cool enough to handle, use a fork to separate strands. Serve with stir-fry.
1 cup stir-fry with 1-1/4 cups squash: 451 calories, 19g fat (2g saturated fat), 109mg cholesterol, 1255mg sodium, 42g carbohydrate (13g sugars, 4g fiber), 29g protein.