Spaghetti Squash Stir Fry

Today I realized that every time I make a stir fry I seem to add at least one more ingredient; today I added lentils. I started making the list of ingredients for this recipe, and it blew my mind. I basically tried to cram in as many "free" ingredients (ones that cost zero Weight Watcher's points) as possible. You could probably still make a pretty good stir fry out of just the free ingredients. This recipe serves 4-5 and has 450 calories per serving. It also has 12 grams of fiber, 11 grams of fat, 58 carbohydrates, and 40 grams of protein per serving.

Weight Watchers Points: 7 per serving

"Free" Ingredients:
1 stalk of broccoli
1 cup carrot matchsticks
1 cup cauliflower florets
1 can water chestnuts
1/2 a spaghetti squash
1 cup egg whites
1 tbsp minced garlic
1 white onion, diced
1 tomato, diced
1 tbsp curry powder
1 tsp red pepper flakes
1 tsp lemon pepper
2 tbsp low sodium soy sauce
1/2 cup low sodium chicken broth
Crisco Calorie Free Olive Oil Spray

"Points" Ingredients:
2 chicken breasts
2 cups instant brown rice
1 cup lentils
1 can black beans
1 cup Weight Watcher's Mexican shredded cheese

Directions:
Preheat oven to 350 degrees F (175 degrees C). Cut two holes in the spaghetti squash to vent. Place spaghetti squash in the oven on a baking sheet, and bake 1 hour in the preheated oven, or until a sharp knife can be inserted with only a little resistance. Remove squash from oven, and set aside to cool enough to be easily handled. Cut in half and set aside half of the squash for another dish. Remove and throw away the seeds and pulp, and pull out the squash, and set aside.

Spray a frying pan with olive oil and saute onions and garlic. Stir in 1/2 of the curry powder. Add the chicken and cook. Season cooked meat with salt and pepper.

While the chicken is cooking, steam or boil the broccoli, cauliflower, and carrots. Coat a wok with olive oil spray. Add the spaghetti squash, diced tomatoes, and other vegetables. Add the chicken broth and soy sauce. Season with the remaining curry powder and allow the mixture to simmer. Cook and add the lentils and rice; the lentils can be cooked in with the instant rice mixture for the same amount of time. Stir in and cook the egg, coating the vegetables. Add the chicken and stir up the whole thing. Put the cheese on top or stir it in with everything. Serve.