- October 6, 2016
- Posted by: Dr. Elise Cohen Ho
- Category: All Recipes
This classic Spaghetti Squash Pad Thai recipe is featured in The Blood Sugar Solution Cookbook by Mark Hyman, MD
Here you can maximize your nutrition by trading carbohydrate-rich rice noodles for low-glycemic and Vitamin-A rich spaghetti squash. You’ll find Thai fish sauce in your local Asian or natural food market, or in the international aisle of most large supermarkets.
Serves: 4 Prep time: 15 minutes Cook Time: 40 minutes Level: Easy ■ 1 large spaghetti squash, halved and seeded ■ ¼ cup peanut oil ■ 1 tablespoon Thai fish sauce ■ 2 teaspoons reduced-sodium, gluten-free tamari sauce ■ ½ teaspoon red pepper flakes ■ 1 large egg, beaten ■ 2 garlic cloves, minced ■ 4 ounces boneless, skinless chicken breasts, roughly chopped ■ sea salt ■ 4 ounces raw shrimp, peeled, deveined, and roughly chopped ■ 2 large carrots, peeled and shredded ■ 2 cups mung bean sprouts ■ 6 scallions, finely chopped ■ 1 lime, halved ■ ¼ cup chopped roasted peanuts, for garnish Directions 1. Preheat the oven to 400°F. 2. Brush the cut sides of the squash with 1 tablespoon of the peanut oil. Place the squash, cut sides down, on a baking sheet and roast for 30–40 minutes. The squash is cooked when a knife easily pierces through the skin and flesh. Let cool, use a fork to shred the flesh into spaghetti-like strands, and set aside. 3. In a small bowl stir together the fish sauce, tamari, and red pepper flakes. Set aside. 4. Heat 1 tablespoon of the oil in a large wok or large cast-iron pan over medium-high heat. Add the egg and cook until scrambled, 30–60 seconds, breaking it up. Transfer to a plate and reserve. 5. Pour another tablespoon of the oil into the wok and stir-fry the garlic until aromatic. Season the chicken with a little salt and add it to the pan. Stir-fry the chicken until golden brown, about 4 minutes. Push the chicken to the side and add the shrimp in the center of the pan. Stir frequently until the shrimp are pink and firm, about 3 minutes. 6. Toss in the carrots and stir-fry them for 1 minute. Transfer the contents of the pan to a platter. 7. Add the remaining 1 tablespoon oil to the wok, spread the squash strands out in the pan, and cook for 1 minute without stirring. Flip the pile of strands over and brown them for 2 minutes on the other side. 8. Pour the sauce into the wok and add the chicken-shrimp mixture, egg, bean sprouts, and scallions. Gently toss to heat through, and squeeze the juice of one lime half over all. Garnish with the peanuts and serve with the other half lime available for table-side squeezing. Any leftovers can be refrigerated for up to 4 days.
Nutritional Analysis: per Serving (1 and 1/3 cups): calories 263, fat 15 g, saturated fat 2 g, cholesterol
131 mg, fiber 1 g, protein 21 g, carbohydrate 14 g, sodium 611 mg
My test kitchen (i.e. family and friends) guests were big fans of this Spaghetti Squash Pad Thai. Compliments included “does not taste healthy,” “very authentic” and “I did not know that spaghetti squash could taste that good.”
Spaghetti squash is different than other winter squashes as it’s flesh will separate into spaghetti like strands. This makes it a perfect substitute in all of your pasta recipes.
Spaghetti squash provides Potassium which performs the essential role of keeping your muscles and nerves functioning, including your heart muscles. It also provides vitamin A, vitamin C, vitamin B-6, iron and calcium This powerhouse even offers protein. At just 40 calories per cup spaghetti squash deserves a prominent place on your dinner plate.
Mung Bean Sprouts are an often overlooked and underused vegetable. Considering that this little wonder of nature provides protein, contain isoflavone nutrients which help to regulate hormone activity and are low in cholesterol and high in soluble dietary fibers this is really a shame. Foods that are high in soluble dietary fibers may help to lower LDL cholesterol. LDL cholesterol is also known as Low Density Lipoproteins or “bad cholesterol”. This is the cholesterol bad boy and the one we want to lower (an easy way to remember this is L for Lower and H, as in HDL, for higher. With mung beans containing 1.9 g of total dietary fiber per cup you are on your way to the 10 to 25 g of soluble fiber per day that is recommended for your health.
The shrimp may be considered a red flag in this dish for some people. After all, we are told that shrimp is high in cholesterol but researchers at Rockefeller University in New York and Harvard have conducted extensive research that tell us that this may not be of concern. This may be due to the fact that shrimp is low in fat and contains fish oils that are good for your heart. Elizabeth De Oliveira of Rockefeller University states that “If you love shrimp, and you follow a heart healthy diet, enjoy your shrimp with no guilt. In fact, consuming shrimp instead of other high fat foods will have beneficial effects.”
Spaghetti Squash Pad Thai is definitely another Dr. Hyman healthy hit that I encourage you to try.
Have you tried spaghetti squash as a pasta substitute before? Will you now?