Summer Squash Sausage Skillet

This summer squash sausage skillet combines caramelized onions and summer squash with Italian sausage for an easy one-pan meal that’s low in carbs and calories!

Summer Squash Sausage Skillet
Summer Squash Sausage Skillet

Summer Squash Sausage Skillet



2 Italian sausage links (6 oz)

1 medium summer squash (12 oz)

½ Vidalia or sweet onion

4 tbsp butter

½ tsp dried thyme

½ tsp dried rosemary

½ tsp garlic powder

¼ tsp salt

¼ tsp black pepper


Pour water into a skillet until it measures ½“ and put on the stove over medium-high heat.  Add Italian sausage links and simmer, turning occasionally, until sausage reaches an internal temperature of 160℉, 12-15 minutes.

While the sausage is cooking, cut summer squash into ¼“ rounds and thinly slice the onion.

Remove sausage from skillet and turn heat to medium-low.  Put butter, thyme, rosemary, garlic powder, salt and pepper in the skillet.  Allow butter to melt and add squash and onion.  Cook, stirring occasionally, until onions and squash are soft and caramelized, about 45 minutes.  Add more butter, if necessary, to keep the food from sticking.

While the vegetables are cooking, slice sausage into rounds. Add the pan when vegetables are done and heat through.

Serve immediately.


3 servings, 405 calories per serving

Hack:  Leftovers can be stored in the refrigerator for up to 5 days or frozen in airtight containers for up to 12 months.



Asparagus with Caramelized Onions and Tomatoes

Asparagus with caramelized onions and tomatoes may take some time but it’s definitely worth the wait! It’s low in calories and packs a huge nutritional punch!

Asparagus with Caramelized Onions and Tomatoes
Asparagus with Caramelized Onions and Tomatoes

Asparagus with Caramelized Onions and Tomatoes


1 tbsp olive oil

1 tbsp butter

1 large onion, thinly sliced

1 pint grape tomatoes, sliced in half

1 bunch asparagus, trimmed and cut into 1” lengths

1½ teaspoon balsamic reduction



Place olive oil and butter in a heavy saute pan and turn heat to medium-low.

Add onions and cook, stirring occasionally, until translucent and beginning to caramelize, about 30 minutes.

Add tomatoes and cook, stirring occasionally, until liquid from tomatoes has evaporated, about 30 minutes.

Add asparagus, turn heat up to medium-high and cook until all liquid from asparagus has evaporated, 10-15 minutes.

Make a well in the center of the pan and add balsamic reduction. Stir to deglaze the pan.

Serve immediately or store, tightly covered, in the refrigerator for up to 5 days.


3 servings, 170 calories per serving


Garlic Chicken with Caramelized Mushrooms

The combination of ingredients in garlic chicken with caramelized mushrooms and onion takes on an added dimension of flavor in this Asian-themed dish.

Garlic Chicken with Caramelized Mushrooms

Garlic Chicken with Caramelized Mushrooms

Course Main Course
Servings 2
Calories 530 kcal


  • 3 tbsp butter
  • 8 oz sliced mushrooms
  • 1 sweet onion, thinly sliced
  • 8 oz boneless skinless chicken breast, cubed
  • 6 cloves garlic, minced (2 tbsp)
  • 2 tbsp soy sauce
  • ¼ cup brown sugar
  • 2 tbsp balsamic vinegar
  • 1 cup cubed boiled potatoes (1 medium-sized), hot


  • Mix garlic, soy sauce, brown sugar and vinegar in a small bowl. Set aside.
  • Place butter, onion, and mushrooms in a skillet over medium-low heat. Cook until liquid from mushrooms is absorbed and vegetables are caramelized, about one hour. Stir occasionally.
  • Turn heat up to medium and add sauce. Bring to simmer and add chicken. Cook, stirring frequently, until chicken is cooked through and the sauce has thickened, 5-7 minutes.
  • Serve over fork mashed boiled potato.
Keyword Asian cuisine, Asian food, baked chicken, caramelized mushrooms, caramelized onions, chicken, garlic chicken

Did you know? Mushrooms are a low-calorie food that packs a nutritional punch.

Suggestion:  Pair this dish with Italian herb focaccia bread!


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