Stuffed acorn squash with sausage and kale is a hearty and colorful dish that highlights the best of seasonal produce. The firm texture of acorn squash makes it an ideal “bowl” for savory fillings, and the natural sweetness of the squash pairs perfectly with the richness of sausage and the earthy flavor of kale. This combination creates a balanced meal that is both comforting and nutritious, perfect for colder months.
Winter squashes like acorn are rich in beta carotene, vitamin C, fiber and potassium. A single cup of cooked acorn squash provides about 500 milligrams of potassium, which supports heart health by helping to reduce or control blood pressure and cholesterol. The fiber in squash also supports healthy digestion, while vitamin A and C boost immune function. For easier preparation, soften the squash in the microwave before slicing to create the perfect vessel for a filling of your choice. This recipe is a flavorful way to enjoy nutrient-packed produce in a satisfying and wholesome meal.
Ingredients
2 medium acorn squash, halved lengthwise and seeds removed
3 Tbsp. olive oil, divided
½ lb. turkey Italian sausage, reduced sodium, casings removed
1 tsp. paprika
1 small onion, diced
2 cloves garlic, minced
4 cups white mushrooms, diced
½ bunch of kale, ribs removed and torn into 1” pieces, about 3 cups
½ cup no salt added tomato sauce
Salt, to taste
Directions
1. Preheat oven to 400°F.
2. Line a baking sheet with parchment paper and set aside.
3. Brush 1 tablespoon olive oil over the cut side of the four acorn squash halves and place cut side down on the prepared baking sheet.
4. Bake for 30-45 minutes or until skin is soft and fork-tender and set aside when done.
5. While squash is roasting, heat 1 tablespoon olive oil in a skillet over medium-high heat and cook sausage until brown and broken down into coarse pieces.
6. Add remaining tablespoon of olive oil, paprika, and onion to the skillet. Cook until onions are soft, about 3 minutes.
7. Add garlic and cook for 30 seconds.
8. Add mushrooms and cook for 3 to 5 minutes. Stir occasionally.
9. Add kale and tomato sauce and cover the skillet, stirring occasionally and cooking until kale is wilted.
10. Season with salt and pepper to taste.
Nutrition Facts
Serving size: 1/2 Stuffed Acorn Squash (643g)
Calories: 360
| Total Fat | 14g | 18% |
| Saturated Fat | 2g | 10% |
| Trans Fat | .0g | |
| Cholesterol | 20mg | 7% |
| Sodium | 320mg | 14% |
| Total Carbohydrate | 44g | 16% |
Dietary Fiber | 7g | 25% |
| Total Sugars | 13g | |
| Includes 0g Added Sugars | 0% | |
| Protein | 23g |
This recipe was created in partnership with CU Anschutz Health and Wellness Center.
Do you want to learn to cook healthier for yourself and your family? Check out the latest CU AHWC Cooking Series offerings by clicking here.
Interested in weight loss? Learn more about the weight loss programs offered by the CU Medicine Weight Management clinic.
- Weight Loss 4 Life – Workshops and Group Support
- My New Weigh – 20 week program utilizing meal replacements
