The Low Down on Lo Mein

• In the United States, lo mein generally refers to boiled wheat noodles stir-fried with vegetables and meat in a wok. This flexible dish can be made with your favorite vegetables and choice of protein such as chicken or seafood. Make a sauce out of tamari or soy sauce, oyster sauce, sesame oil and pepper. Add salt and sugar to taste.

Squash: the Substitute

• To substitute spaghetti squash for wheat noodles, follow a traditional method for preparing the squash. Preheat your oven to 350 degrees Fahrenheit. Cut the squash in half along its length, and scoop out the seeds and stringy matter. Place the halves face-down on a baking sheet. Bake for 45 minutes, then poke the squash halves with a fork to make sure they are done. When the fork inserts easily, the squash is cooked. Use the fork to shred the flesh into long, noodle-like strands.

Health Advantages

• When you substitute spaghetti squash in lo mein, you introduce numerous health advantages into your meal. Squash has many fewer calories than pasta, brings more flavor and has many more nutrients. Slicing the squash is more difficult than opening a box of pasta, but the introduction of vitamins and minerals from the squash is worth the effort.

The Delicious Result

• For a delicious lo mein, combine vegetable broth, a small amount of oyster sauce, soy sauce and sesame oil. Add a little rice vinegar, minced garlic and fresh ginger. Stir-fry various vegetables such as green onions, mushrooms, cabbage and snow peas. Once the vegetables are slightly browned and softened, add in the sauce and the spaghetti squash "noodles." Stir until the sauce thickens. Serve hot.