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snack: Spaghetti Squash ?Ramen? Noodle Bowl
This healthier take on trendy ramen noodle bowls yields a savory broth you can customize. No chicken or bell peppers? Mix it up with other proteins and vegetables, such as shrimp, bean sprouts and shredded carrots.
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1 medium (2.5-lb) spaghetti squash
4 cups fat-free, low-sodium chicken broth
1 Tbsp reduced-sodium soy sauce
2 tsp toasted sesame oil
1 tsp fish sauce
1 tsp Asian style hot sauce (such as sambal oelek)
2 cups shredded cooked chicken
1/2 cup thinly sliced scallions, white and green parts
1/2 cup thinly sliced red bell pepper strips (1-inch-long)
Instructions
Preheat oven to 400° F. Fill a 9x13-inch glass or metal baking dish with 2 inches of water. Cut the ends off the spaghetti squash then cut in half lengthwise. Place the squash cut side down in the pan and bake for 40 minutes. Remove from oven and remove the squash immediately from the pan. Scoop out the seeds and discard. Using a fork, scrape the squash out of the skin and set aside. Makes 4 cups cooked squash.
While the squash is cooking, in a medium saucepan, heat the broth over medium heat until simmering. Add the soy sauce, sesame oil, fish sauce and hot sauce. Simmer for 2 minutes. Add the chicken and heat through, 2 minutes.
Place 1 cup of squash in a soup bowl. Pour 1 cup of broth over the squash and add 1/2 cup of chicken. Top with 2 Tbsp scallions and 2 Tbsp bell pepper strips.
Repeat process for remaining three bowls.
Chef Tip: Garnish soup bowls with cilantro and lime wedges, if desired.
Choices/Exchanges: 2 Nonstarchy Vegetable, 3 Lean Protein, 1/2 Fat
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Serving Size: 4
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 220 kcal | ||
| Fat 8 g | ||
| Carbohydrate 13 g | ||
| Protein 24 g | ||
| Cholesterol 60 mg | ||
| Saturated Fat 1.8 g | ||
| Sodium 410 mg | ||
| Sugar 5 g | ||
| Fiber 3 g | ||
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