Pasta with Winter Squash & Sausage2013-11-30
- Cuisine: Italian, Mediterranean, Southern Italian
- Course: Pasta & Rice
- Skill Level: Easy to Moderate
- Servings : 4
- Prep Time : 15m
- Cook Time : 60m
- Ready In : 1:15 h
This information is per serving.
Calories from Fat190
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.
- 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
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.
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.
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.
Raise heat to high, add chicken stock and bring to a boil. Reduce heat to low and simmer 30 minutes.
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.
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.