Yellow squash stuffed with Italian sausage delivers a cornucopia of nutritional benefits while tasting delicious. Squash is packed with vitamins and fiber, while Italian sausage offers a combination of savory taste and good quality protein. For a lower-fat version, stuff squash with low-fat turkey sausage, brown rice and vegetables.
Yellow Squash
Squash is a hardy vegetable that blooms in the summer and is usually harvested in the fall. A member of the cucurbit family, squash grows well in warm weather and needs rich, organic soil and abundant water to thrive. Yellow squash comes in a number of varieties, including acorn, butternut, buttercup and zucchini. To stuff squash, use a variety that has a big cavity, such as acorn or butternut.
Squash is packed with nutrition. One cup of cooked butternut squash delivers 21 g of carbohydrates, more than 6 g of fiber and almost 2 g of protein, as well as more than 22,000 IU of vitamin A and 31 mg of vitamin C. Additionally, butternut squash contains thiamin, niacin, pantothenic acid, folate, vitamin E, calcium, iron, magnesium, phosphorus, potassium, sodium and trace amounts of other vitamins and minerals, with less than 1 g of fat.
Italian Sausage
While there are dozens of types of authentic Italian sausage, sweet or hot Italian sausage links or bulk is the most common sold in the U.S. Italian sausage is made from a combination of pork and spices stuffed into a casing or sold loose. Basil is added to sweet sausage, while peppers are added to make the hot variety. Cook the sausage before using it to stuff the squash to make sure the meat is cooked all the way through.
A 1/4-lb. Italian sausage link contains about 286 calories with almost 16 g of protein. While pork sausage can contain a high amount of saturated fat, substituting with lower-fat turkey sausage can reduce your total fat intake.
Stuffed Squash Recipe
For a nutritious meal, brown 1 lb. bulk Italian sausage with 1/2 cup chopped onion, 1/2 cup chopped celery and 1/2 cup chopped carrots. Add 2 cups cooked white rice, 2 cups fresh spinach, 1/2 cup beef broth, 1 tsp. garlic powder, 1 tsp. salt and 1/2 tsp. pepper. Stir together. Cut two large butternut squash in half lengthwise and remove the seeds. Place on a greased baking sheet and fill with the sausage mixture. Sprinkle each half with 1 tbsp. Parmesan cheese and cover with aluminum foil. Bake in a 400 degree Fahrenheit oven for one hour or until the squash is soft. Serve immediately.
Tips
Yellow squash stuffed with Italian sausage is a gluten-free meal. You can substitute acorn or buttercup squash for butternut squash.
Member Comments