Acorn Squash with Kale and Sausage

Very Healthy
Health score
100%
Acorn Squash with Kale and Sausage
45 min.
4
306kcal

Suggestions


Looking for a delicious and nutritious dish that embodies the essence of wholesome cooking? Look no further than this Acorn Squash with Kale and Sausage recipe! Perfectly balanced in flavors and textures, this hearty dish brings together the subtly sweet taste of roasted acorn squash, the savory goodness of hot Italian turkey sausage, and the vibrant earthiness of kale. Not only is it incredibly satisfying, but it also scores a perfect 100 on the health meter, making it a great choice for lunch or dinner.

Imagine the aromas wafting through your kitchen as you roast the squash to a golden perfection. The juicy turkey sausage mixed with tender kale and leeks creates a filling that you won’t be able to resist. Topped off with crispy panko breadcrumbs, crunchy walnuts, and a sprinkle of fresh Parmesan, this meal is a delightful harmony of flavors that appeals to both the palate and the eye.

Whether you’re looking to impress dinner guests or prepare a nourishing meal for yourself, this recipe is quick to make and perfect for those busy weeknights. Ready in just 45 minutes, it serves up to four portions of goodness, ensuring that you and your loved ones can indulge in a healthy feast without compromising on taste. Embrace the bounty of fall ingredients with this satisfying dish that warms the soul and nourishes the body!

Ingredients

  • medium acorn squash seeds removed halved
  • 0.3 teaspoon pepper black freshly ground
  • cloves garlic finely chopped
  • ounces turkey sausage italian hot
  • cups kale packed
  • 0.5 teaspoon kosher salt 
  • large leek light white green halved sliced
  • 0.3 cup chicken broth reduced-sodium
  • teaspoons olive oil divided
  • tablespoons panko bread crumbs 
  • tablespoons parmesan fresh grated
  • 0.3 cup walnut pieces chopped

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven
  • aluminum foil
  • broiler

Directions

  1. Heat oven to 375°.
  2. Cut a thin slice off round side of each squash half to create a stable base.
  3. Sprinkle with salt and pepper; coat with cooking spray.
  4. Place squash flesh side down on a baking sheet lined with aluminum foil; bake until golden and tender, 30 minutes.
  5. Remove from oven; flip squash and set aside.
  6. Heat broiler. In a large nonstick skillet over medium heat, heat 1 teaspoon oil.
  7. Add sausage; cook, breaking into coarse pieces, until brown,6 minutes; transfer to a bowl. To same skillet, add remaining 2 teaspoons oil and leek; cook until leek is soft, 3 minutes.
  8. Add garlic; cook, 30 seconds.
  9. 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, Parmesan and panko; sprinkle evenly over squash bowls and coat with cooking spray. Broil until panko is golden, 2 minutes.
  10. Self

Nutrition Facts

Calories306kcal
Protein17.67%
Fat39.72%
Carbs42.61%

Properties

Glycemic Index
43.25
Glycemic Load
1.18
Inflammation Score
-10
Nutrition Score
28.792608782649%

Flavonoids

Cyanidin
0.2mg
Isorhamnetin
4.96mg
Kaempferol
10.43mg
Myricetin
0.07mg
Quercetin
4.79mg

Nutrients percent of daily need

Calories:306.3kcal
15.31%
Fat:14.36g
22.1%
Saturated Fat:3.39g
21.19%
Carbohydrates:34.67g
11.56%
Net Carbohydrates:28.89g
10.51%
Sugar:3.41g
3.79%
Cholesterol:31.75mg
10.58%
Sodium:921.93mg
40.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.38g
28.76%
Vitamin K:94.96µg
90.44%
Vitamin C:63.79mg
77.32%
Vitamin A:3363.15IU
67.26%
Manganese:0.98mg
49.03%
Iron:8.33mg
46.27%
Vitamin B6:0.7mg
34.96%
Vitamin B1:0.46mg
30.43%
Potassium:1041.64mg
29.76%
Magnesium:111.89mg
27.97%
Phosphorus:261.1mg
26.11%
Selenium:16.48µg
23.54%
Vitamin B3:4.63mg
23.15%
Fiber:5.78g
23.13%
Folate:81.19µg
20.3%
Calcium:199.67mg
19.97%
Copper:0.39mg
19.35%
Vitamin B5:1.46mg
14.55%
Vitamin B2:0.25mg
14.49%
Zinc:2mg
13.35%
Vitamin E:0.84mg
5.59%
Vitamin B12:0.31µg
5.18%
Source:Epicurious