Saturday, October 31, 2015
Acorn Squash with Kale and Sausage
12:19 PM | 
Posted by
Kaplan Center for Health and Wellness
Acorn Squash with Kale and Sausage
As the days get cooler and darkness falls early, I love to change my recipes for the season. Soups and crockpot delights are some of my favorites. Another recipe I would like to share is acorn squash with kale and sausage.
This recipe is packed with healthy vegetables. Kale has 33 calories per one cup, 3 grams of protein, 25 grams of fiber, vitamins A, B, C, and K, plus minerals including phosphorus, potassium, calcium, and zinc. Leek has only 50 calories per 89 grams, 1 gram of protein, 2 grams of fiber, 3 grams of carbohydrates and vitamins A and C. Acorn Squash has 82 calories per one cup mashed, 1.6 grams of protein, 2.8 grams of fiber, Vitamin A, B-6, C, calcium, and magnesium.
Ingredients
§ 2 medium acorn squash, halved down the middle, seeds removed
§ 1/2 teaspoon kosher salt
§ 1/4 teaspoon freshly ground black pepper
§ Olive oil cooking spray
§ 3 teaspoons olive oil, divided
§ 8 ounces hot Italian turkey sausage, casings removed
§ 1 large leek, white and light-green parts only, halved and sliced
§ 2 cloves garlic, finely chopped
§ 4 cups tightly packed torn kale
§ 1/3 cup reduced-sodium chicken broth
§ 1/4 cup chopped walnuts
§ 2 tablespoons grated fresh Parmesan
§ 2 tablespoons panko breadcrumbs
Preparation
Heat oven to 375°. Cut off the round side of each squash half to create a stable base. Add salt and pepper, then spray a pan with cooking spray. Place squash skin side down on a baking sheet lined with aluminum foil; bake until golden and tender which is about 30 minutes. Remove from oven; flip squash and set aside. Heat broiler. In a large nonstick heat 1-teaspoon oil then add sausage, cook, then transfer to a bowl. To the same skillet, add remaining 2 teaspoons oil and leek; cook until leek is soft, 3 minutes. Add garlic; cook, 30 seconds. Add kale and toss; add broth. Cover and cook until kale is tender, 5 minutes; stir in sausage. Divide kale-sausage filling among squash. In a bowl, combine walnuts, the parmesan and panko; sprinkle evenly over squash bowls and coat with cooking spray. Broil until panko is golden, 2 minutes.
Per serving: 376 calories, 17 g fat, 4 g saturated fat, 47 g carbohydrate, 7 g fiber, 17 g protein (Perri, 2013)
This is a true comfort food dinner for me!
Reference
By Angela Ask MPS
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