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Recipe Types: 1-Pan entree , 300 Kcal Breakfasts , 300 kcal Desserts , 500 Kcal Meals , 700 Kcal Meals , Antipasti , Beverage , Bread/Pizza , Breakfast , Desserts & Candy

Pasta with Winter Squash & Sausage

2013-11-30
  • Servings : 4
  • Prep Time : 15m
  • Cook Time : 60m
  • Ready In : 1:15 h
imd-daniel

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Nutritional Info

This information is per serving.

  • Calories

    520

  • Calories from Fat

    190

  • Total Fat

    21g

  • Saturated Fat

    8g

  • Trans Fat

    0g

  • Cholesterol

    60mg

  • Sodium

    300mg

  • Carbohydrates

    54g

  • Dietary Fiber

    4g

  • Sugar

    4g

  • Protein

    24g

  • Serving Size:

    11 oz. (300g)

Eating pasta with vegetables is as common in Southern Italy and Sicily as eating spaghetti and meatballs in the United States.

Pasta with Winter Squash & Sausage is made with lean Italian sausage and low sodium chicken stock sounds rich, but an 11 oz. serving has 520 calories, 300mg of sodium and 4 grams of fiber. The fiber comes from the pasta, onion, and squash. To increase fiber with only a small increase in calories add more onion and squash or substitute whole wheat pasta without increasing calories.

You can also stretch this recipe to five 10-ounce (280 g) servings and cut the number of calories from 520 to 430 by using 1 medium onion (300 g) 1 small squash (500 g cleaned).

You always have the option of adding more squash or sausage. Modify the recipe to your taste.

Adding a large salad with 2 tablespoons of vinaigrette dressing and you have a filling meal for about 700 calories. Garlic toast also is great with Pasta with Winter Squash & Sausage.

Related Recipes

Garlic Toast

Homemade Pork Sausage

Homemade Turkey Sausage

 

Ingredients

  • 1/2 lb. (225 g) hot or mild Italian sausage
  • 1 tablespoon (15 ml) olive oil, if needed
  • 1 cup (150 g) onion, chopped
  • 2 cloves garlic, thickly sliced
  • 1 tablespoon (15 g) fresh basil or parsley, chopped
  • 1/2 teaspoon (2.5 ml) dried thyme
  • 1/8 teaspoon (0.625 ml) red pepper flakes, optional
  • 1/2 cup (120 ml) dry white wine
  • 2 cups (300 g) butternut or other winter squash, about 1/2 inch square
  • 14 oz. (396 g) canned low sodium chicken or vegetable broth
  • 8 oz. (225 g) sea shell or other short pasta
  • 3 tablespoons (45 ml) grated Parmesan or Romano cheese
  • 1 tablespoon (15 ml) butter

Method of Preparation

Step 1

If you are using sausage in casings. Remove from casing. Add sausage to a deep, 10 to 12 inch skillet on medium heat. Sauté until browned breaking sausage up into bit size pieces. Use a slotted spoon to removed browned sausage to a bowl and set aside. Reserve about 1 tablespoon of oil discarding the rest.

Step 2

Add onion, garlic, basil or parsley, thyme and red pepper flakes to skillet and cook over medium to medium-low heat 4 to 5 minutes or until onion and garlic begin to brown. Do not burn garlic or it will be bitter.

Step 3

Add sausage to pan and cook 1 to 2 minutes. Add wine and deglaze pan (if using stainless steel). Cook 5 minutes. Stir in squash. Cook 2 minutes.

Step 4

Raise heat to high, add chicken stock and bring to a boil. Reduce heat to low and simmer 30 minutes.

Step 5

Meanwhile, bring a large pot of water to a rolling boil and cook pasta per manufacturers directions until al dente. Drain and set aside if squash is still cooking.

Step 6

Stir cooked pasta into to squash sauce. Cook on medium about 3 minutes stirring constantly. Remove pan from heat or turn off heat on a gas stove. Stir in cheese followed by the butter and serve.

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