Chicken Stir-Fry with Spaghetti Squash Recipe With Nutrition Data and Calorie Count

Chicken Stir-Fry with Spaghetti Squash

Chicken sauteed with mushrooms, asparagus, red pepper and onion atop spaghetti squash.

Yields:

4 servings

Meal Type:

Main Dish

Rating:

Ingredients

  • 1/2 cup parsley
  • 2 cloves garlic
  • 1 tbsp flaxseed oil
  • 1/2 tsp nutmeg
  • 1/4 cup low sodium chicken broth
  • 1/4 cup apple cider vinegar
  • 1 cup asparagus
  • 1/2 cup chopped onion
  • 1 cup pieces or slices mushrooms
  • 1/2 cup chopped red pepper
  • 1 lb chicken breast
  • 3 1/2 lbs spaghetti squash

Directions

  • Slice spaghetti squash in half vertically and clean out seeds.
  • Place face down on a cookie sheet and bake at 375 °F (190 °C) for 30-40 minutes or until a fork sticks into it easily.
  • Meanwhile, sauté diced chicken breast and chopped asparagus (1" pieces) in unsalted broth over medium high heat until no pink is showing in chicken, about five minutes.
  • Add mushrooms, onion and red pepper and cider vinegar. Cover for three minutes over medium heat until soft. Stir in chopped, fresh parsley (or cilantro).
  • Take spaghetti squash out of oven and let sit five minutes. Scoop the insides out into a bowl and shred with fork. The noodles of squash are like rice noodles.
  • Drizzle with flaxseed oil, grate fresh nutmeg and sprinkle chopped garlic, tossing and incorporating with a fork.
  • Make a nest of spaghetti squash, and spoon chicken stir-fry over it or have them side by side to enjoy their separate flavors.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories
Amount Per Serving 312
% Daily Value*
  • Total Fat
    Amount Per Serving 7.4g
    % Daily Value 9%
    • Saturated Fat
      Amount Per Serving 1.281g
    • Trans Fat
      Amount Per Serving 0.028g
    • Polyunsaturated Fat
      Amount Per Serving 3.623g
    • Monounsaturated Fat
      Amount Per Serving 1.233g
  • Cholesterol
    Amount Per Serving 66mg
    % Daily Value 22%
  • Sodium
    Amount Per Serving 184mg
    % Daily Value 8%
  • Total Carbohydrate
    Amount Per Serving 33.75g
    % Daily Value 12%
    • Dietary Fiber
      Amount Per Serving 1.8g
      % Daily Value 6%
    • Total Sugars
      Amount Per Serving 2.81g
      Includes -g Added Sugars
  • Protein
    Amount Per Serving 30.91g

Nutrients Declaration Requirement

  • Vitamin A
    Amount Per Serving 10mcg
    % Daily Value 1%
  • Vitamin C
    Amount Per Serving 66mg
    % Daily Value 73%
  • Vitamin D
    Amount Per Serving -mcg
    % Daily Value -%
  • Calcium
    Amount Per Serving 10mg
    % Daily Value 1%
  • Iron
    Amount Per Serving 20mg
    % Daily Value 111%
  • Potassium
    Amount Per Serving 982mg
    % Daily Value 21%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutritional advice.

Nutrition summary:

  • Calories 312 KCal
  • Fat 7.4 g
  • Carbs 33.75 g
  • Protein 30.91 g

There are 312 calories in 1 serving of Chicken Stir-Fry with Spaghetti Squash.

How long would it take to burn off 312 KCal?

Basketball

31 minutes

Cycling (10 MPH)

43 minutes

Jogging

25 minutes

Running

21 minutes

Swimming (crawl, moderate pace)

30 minutes

Walking

36 minutes

Weight Training

36 minutes

Values estimated based on person weighing 160 lbs.

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