Meat Lite: Butternut Squash and Sausage Bake

Health score
13%
Meat Lite: Butternut Squash and Sausage Bake
45 min.
6
356kcal

Suggestions


Welcome to a delightful culinary experience with our Meat Lite: Butternut Squash and Sausage Bake! This dish is not only a feast for the eyes but also a comforting side that brings warmth to any meal. Ready in just 45 minutes, it serves six people, making it perfect for family gatherings or cozy dinners with friends.

Imagine the sweet, nutty flavor of butternut squash perfectly complemented by the savory richness of Italian sausage. The combination of tender onions, aromatic sage, and fresh thyme creates a symphony of flavors that will tantalize your taste buds. Topped with a golden layer of smoked mozzarella and crunchy breadcrumbs, this bake is sure to impress even the pickiest eaters.

At only 356 calories per serving, this dish is a guilt-free indulgence that doesn’t skimp on taste. Whether you’re looking for a hearty side dish or a vegetarian-friendly option by omitting the sausage, this recipe is versatile and satisfying. So, roll up your sleeves and get ready to create a dish that will not only nourish your body but also warm your heart!

Ingredients

  • tablespoons butter melted plus a little extra to prepare baking dish
  • cups butternut squash peeled chopped
  • 0.8 cup chicken stock see 
  • teaspoons sage dried
  • 0.3 cup flour 
  • 0.3 pound ground sausage italian
  • 0.3 cup olive oil divided
  •  onion sliced quartered
  • servings salt and pepper 
  • 0.5 cup mozzarella cheese smoked shredded
  •  thyme sprigs 
  • slices sandwich bread white cut into cubes

Equipment

  • food processor
  • frying pan
  • oven
  • baking pan
  • wooden spoon
  • aluminum foil
  • spatula

Directions

  1. Preheat oven to 350 degrees Fahrenheit. Butter a 9-by-12 inch baking dish.
  2. Remove sausage from its casing and cook in a large skillet over medium heat until just browning, breaking up sausage with a wooden spoon as it cooks.
  3. Remove cooked sausage and refrigerate until ready to use.
  4. Add enough olive oil to the rendered fat in the skillet to equal two tablespoons, and then add the onions, thyme and sage. Season liberally with salt and pepper. Cook over medium heat for 20 minutes, stirring occasionally, scraping the bottom of the skillet to loosen brown bits. When onions are thoroughly soft, remove and set aside.
  5. While the onions cook, simmer the squash seeds and scrapings in the chicken stock for 10 minutes, strain and keep the stock warm over low heat.
  6. Add the remaining two tablespoons of olive oil to the skillet. Toss the squash with the flour and arrange in a single layer in the skillet. (If the skillet isn't big enough, you'll need to do this in two batches.)
  7. Let the squash brown, undisturbed, for 4 minutes then stir the squash as it cooks for the next 4 minutes. Season liberally with salt and pepper and set aside.
  8. To assemble the casserole, layer the onions in the buttered baking dish. Dot the onions with the sausage bits evenly, and then top with the squash.
  9. Sprinkle the smoked mozzarella over the top, and the pour the stock into the baking dish. Press the top of the casserole with a spatula to evenly distribute the liquid. Cover tightly with aluminum foil and bake for 30 minutes.
  10. While the casserole bakes, pulse the bread crumbs with the melted butter (if using) in a food processor until you have coarse bread crumbs.
  11. After 30 minutes, pull the baking dish out of the oven, remove the foil, top casserole evenly with breadcrumbs and bake uncovered an additional 20 to 30 minutes, until the liquid is absorbed and the top is nicely browned.

Nutrition Facts

Calories356kcal
Protein10.17%
Fat53.61%
Carbs36.22%

Properties

Glycemic Index
54.46
Glycemic Load
8.52
Inflammation Score
-10
Nutrition Score
19.111304283142%

Flavonoids

Apigenin
0.03mg
Luteolin
0.4mg
Isorhamnetin
2.76mg
Kaempferol
0.36mg
Myricetin
0.02mg
Quercetin
11.16mg

Nutrients percent of daily need

Calories:355.87kcal
17.79%
Fat:21.86g
33.64%
Saturated Fat:7.26g
45.4%
Carbohydrates:33.24g
11.08%
Net Carbohydrates:28.95g
10.53%
Sugar:6.67g
7.41%
Cholesterol:32.67mg
10.89%
Sodium:531.16mg
23.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.33g
18.66%
Vitamin A:15105.4IU
302.11%
Vitamin C:35.25mg
42.73%
Vitamin B1:0.39mg
26.07%
Manganese:0.49mg
24.65%
Vitamin E:3.49mg
23.27%
Potassium:686.39mg
19.61%
Folate:75.93µg
18.98%
Vitamin B6:0.38mg
18.89%
Vitamin B3:3.76mg
18.82%
Selenium:12.62µg
18.03%
Fiber:4.29g
17.17%
Calcium:163.7mg
16.37%
Magnesium:64.91mg
16.23%
Phosphorus:151.91mg
15.19%
Iron:2.29mg
12.73%
Vitamin B2:0.19mg
11.05%
Copper:0.18mg
9.13%
Vitamin B5:0.84mg
8.36%
Vitamin K:8.39µg
7.99%
Zinc:1.12mg
7.49%
Vitamin B12:0.39µg
6.55%