Roasted: Cut the squash in half lengthwise. Scoop out the seeds and insides, spray with olive oil, sprinkle with black pepper, and roast face down on a parchment-lined baking sheet at 425° about 45 minutes, or until the skin is tender when pressed.
Microwave: Poke the whole squash several times with a sharp knife and place in the microwave for five to eight minutes, depending on size. Squeeze to see if it's tender yet, and if not, rotate and add additional minutes as needed, until the skin is tender. Be careful with this method, as the squash can explode in your microwave and make a mess if it cooks too long and the steam is unable to escape. If you hear too much squealing, check on it! Use oven mitts to handle the squash while you slice it in half. Remove the seeded center and pull out the spaghetti strands.
Remove any tough ends from the asparagus by bending it and allowing it to break at the natural spot. Discard ends. Chop the remaining asparagus (260 g) into bite-sized pieces.
Prepare a heavy-bottomed skillet over high heat. Spray with a mist of olive oil and let it get hot for 30 seconds. Add the chopped asparagus and salt and cook for one minute, tossing a few times.
Add strands of cooked spaghetti squash and cook for another two to three minutes to get rid of some moisture. Zest one large lemon right into the pan and combine everything well. Add the chopped chicken and garlic. Cook for one more minute. Add the frozen peas, thyme, parsley, and lemon juice. Toss well to get everything combined. Add any additional salt and pepper to taste.
Sprinkle with red pepper flakes if you like a little heat, and top with optional parmesan, feta, or goat cheese.