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
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.
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.
Peel apples and cut chunks directly off the core and into a medium saucepan.
Cover the pan and cook over medium-low heat until liquid begins to gather on the bottom of the pan (about 10 minutes).
Turn heat up to medium and continue to cook, stirring occasionally, until apples are tender and break up easily when stirring, approximately 10-20 minutes depending on the variety of apple. Add lemon juice and stir to blend.
If smoother applesauce is desired, use a whisk or (after cooling slightly) blender to remove lumps. Add sugar and spice to taste, if desired.
*Different apples will result in subtle flavor differences. The sweeter the apple variety, the sweeter the applesauce. For this reason, I suggest you taste the finished applesauce before adding sugar or spices.
6 servings (⅓ cup), 60 calories per serving (not including added sugar)
Hack: Freeze leftovers in serving-sized portions for up to 3 months to use as a snack or in cooking/baking.
Hack: Lemon juice is used to slow down oxidation and to keep the applesauce from browning. It’s not necessary to the taste or texture of the finished product and can be left out if preferred.
Penne Pasta with Tomatoes and Peas is quick, light and super simple. This dish is a winner at any meal!
Penne Pasta with Tomatoes and Peas
⅔ cup uncooked penne pasta (2 oz)
¼ cup frozen peas
1 tablespoon olive oil
1 ½ tsp minced garlic (1½ clove)
¾ cup cherry tomatoes, halved
⅛ tsp black pepper
⅛ tsp salt
¾ tsp dried basil
½ tsp dried parsley
1 tbsp shredded parmesan cheese
Cook pasta according to package directions. Add peas during the last 2 minutes of cooking. Drain.
Add oil to saute pan and heat over medium-low heat. Add garlic and saute for 4 minutes. Increase heat to medium-high. Add tomatoes and cook for 1 minute. Add pasta, salt and pepper to pan, cook for 3 minutes until heated through. Toss with basil and parsley, sprinkle with cheese. Serve immediately.
1 teaspoon freshly ground pepper (more or less, to taste)
1 5 lb butternut squash, peeled, seeded and cut into 1-inch cubes (8 cups)
1 yellow onion, chopped
2 tablespoons fresh minced garlic
½ cup Swanson chicken stock
In a large skillet (that has a lid), cook sausage and over medium-high until browned, while breaking into large pieces (about 6-7 minutes).
Add all remaining ingredients (except for cheese) and stir gently to combine. Bring to a simmer. Reduce heat to medium-low, cover and simmer for 18-20 minutes (while stirring occasionally), or until squash is tender. Top with grated Parmesan cheese.
4 servings, 300 calories per serving
Hack: Freeze leftovers in portion-sized freezer containers for quick “grab and go” meals.
Hack: Fresh peeled and cubed butternut squash can be purchased in the produce department of the grocery store. Frozen butternut squash can also be used (one 16 oz bag equals 4 cups).