Autumn's arrival brings with it a bounty of delicious ingredients, perfect for creating warm and comforting meals. But if you're following a low-carb lifestyle, you might think you have to miss out on the cozy dishes of fall. Think again! This recipe showcases how to enjoy the season's best without sacrificing your healthy eating goals. We're making a hearty and flavorful Butternut Squash and Sausage Skillet, a delicious and easy low-carb recipe perfect for a quick weeknight dinner or a satisfying weekend meal.
Ingredients: A Fall Harvest in Every Bite
This recipe is designed to be adaptable to your preferences and what you have on hand, making it a perfect example of easy recipes for even the busiest weeknights.
- 1 medium butternut squash (about 1.5 lbs), peeled, seeded, and cubed
- 1 lb Italian sausage (sweet or spicy, your choice!), casings removed
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 teaspoon dried sage
- 1/2 teaspoon dried thyme
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup chicken broth (low sodium preferred)
- 1/4 cup chopped fresh parsley (optional, for garnish)
Instructions: A Simple Step-by-Step Guide
This simple skillet dish comes together quickly, making it an ideal choice for quick dinner ideas. Follow these steps for a delicious and satisfying meal:
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Prep the Squash: Preheat your oven to 400°F (200°C). Toss the butternut squash cubes with 1 tablespoon of olive oil, salt, and pepper. Spread them on a baking sheet and roast for 20-25 minutes, or until tender. Roasting brings out the natural sweetness of the squash.
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Sauté the Sausage and Aromatics: While the squash is roasting, heat a large skillet over medium heat. Add the sausage and cook, breaking it up with a spoon, until browned. Remove the sausage from the skillet and set aside.
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Build the Flavor: Add the chopped onion to the skillet and cook until softened, about 5 minutes. Stir in the minced garlic, sage, and thyme and cook for another minute until fragrant.
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Combine and Simmer: Return the cooked sausage to the skillet. Add the roasted butternut squash and chicken broth. Bring to a simmer, reduce heat, and cook for 5-7 minutes, allowing the flavors to meld.
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Serve and Enjoy: Garnish with fresh parsley, if desired, and serve hot. This dish is delicious on its own or paired with a side salad for a complete and healthy meal.
Cooking Tips for Success
- Spice it up: Add a pinch of red pepper flakes for a little heat.
- Cheese please!: Stir in a sprinkle of grated Parmesan cheese during the last few minutes of cooking for extra flavor.
- Make it ahead: This dish reheats well, making it perfect for meal prepping.
Variations: Customize Your Culinary Creation
- Add protein: Ground turkey or chicken can be substituted for the sausage.
- Veggie boost: Add other fall vegetables like Brussels sprouts, kale, or mushrooms.
- Creamy finish: Stir in a dollop of heavy cream or full-fat coconut milk for a richer, creamier texture. (Note: This will slightly increase the fat and calorie content).
Nutritional Information (per serving, approximate):
This nutritional information is an estimate and may vary based on specific ingredients used.
- Calories: Approximately 350-400
- Protein: Approximately 20-25g
- Carbohydrates: Approximately 20-25g (net carbs will be lower due to fiber content)
- Fat: Approximately 20-25g
This butternut squash and sausage skillet is a delicious and satisfying example of healthy meals that embrace the flavors of autumn. It's a perfect illustration of how easy it is to enjoy homemade cooking while sticking to a low-carb diet. Enjoy!