Acorn Squash with Kale and Sausage

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

Suggestions

Imagine a dish that brings together the earthy sweetness of acorn squash, the vibrant green of kale, and the spicy kick of hot Italian turkey sausage. This Acorn Squash with Kale and Sausage recipe is a culinary symphony that not only delights your taste buds but also champions health with a perfect score of100 on the health scale. Ready in just45 minutes, this recipe serves as an ideal option for lunch, main course, or dinner, catering to4 persons with each serving boasting a mere306 kcal. Whether you're looking to impress guests or simply treat yourself to a wholesome meal, this dish promises to be a crowd-pleaser.

The very essence of this recipe lies in its simplicity and the harmony of its ingredients. The acorn squash, when roasted, transforms into a tender, sweet vessel that perfectly complements the hearty kale and savory sausage filling. The addition of leeks and garlic infuses the dish with aromatic depth, while the finishing touch of a crunchy panko, Parmesan, and walnut topping adds a delightful texture contrast. This recipe is not only about taste but also about nourishment. With a balanced macronutrient profile—17.67% protein,39.72% fat, and42.61% carbs—it's a testament to how delicious healthy eating can be.

What makes this recipe a must-try is its versatility and the ease with which it can be prepared. Whether you're a seasoned chef or a kitchen novice, the straightforward instructions ensure a hassle-free cooking experience. Plus, with the use of common kitchen equipment like a bowl, frying pan, baking sheet, and oven, there's no need for any specialized tools. The Acorn Squash with Kale and Sausage is more than just a meal; it's an invitation to embrace the joy of cooking, the pleasure of eating well, and the satisfaction of serving a dish that's as nourishing as it is delicious.

So, why wait? Dive into this culinary adventure and discover the magic of turning simple, wholesome ingredients into a masterpiece that celebrates both flavor and health. This Acorn Squash with Kale and Sausage recipe is not just food; it's a celebration of life, wellness, and the joy of sharing good food with loved ones. Happy cooking!

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