As the leaves change and the air turns crisp, it's time to embrace the flavors of fall. Among the many culinary delights this season offers, squash stands out as a versatile and nutritious ingredient. This article explores a keto-friendly take on a classic: the stuffed acorn squash. We'll delve into two variations, one featuring a savory sausage and spinach filling, and another highlighting a vegan cauliflower rice stuffing.
Sausage and Spinach Stuffed Acorn Squash: A Flavorful Low-Carb Delight
This recipe offers a satisfying and flavorful meal that aligns with a low-carb lifestyle. It combines the natural sweetness of acorn squash with the savory goodness of Italian sausage, spinach, and Parmesan cheese.
Ingredients
- Acorn squash
- Italian sausage (sweet or spicy, depending on preference)
- Onion
- Celery
- Spinach
- Parmesan cheese
- Olive oil
- Kosher salt
- Pepper
- Dried herbs (such as thyme or a blend of Italian seasoning)
Preparation
- Prepare the Acorn Squash: Preheat the oven to 400°F (200°C). Cut the acorn squash in half carefully and scoop out the seeds and pulp. A tough ice cream scooper can be helpful for this task. Drizzle the cut sides with olive oil and sprinkle with kosher salt. Place the squash cut-side down on a parchment-lined baking sheet and bake for 30 minutes, or until fork-tender.
- Make the Filling: While the squash is baking, heat olive oil in a large skillet over medium heat. Add the Italian sausage and break it up with a spatula. Cook until browned. Add the chopped onion, celery, dried herbs, salt, and pepper. Cook until the vegetables are tender, about 5-7 minutes. Add the chopped spinach and cook until it wilts. Drain any excess grease from the pan. Stir in the Parmesan cheese.
- Fill the Squash: Remove the squash from the oven and flip them over, cut-side up. Add the sausage filling to each half, mounding it generously.
- Bake: Return the stuffed squash to the oven and bake for an additional 5 minutes, or until the cheese is melted and the filling is heated through.
Tips and Tricks
- Cutting Acorn Squash: Acorn squash can be challenging to cut. Here are a few tips:
- Pull off the stem before slicing, as it can cause difficulty.
- Soften the squash by microwaving it for 1 minute before cutting.
- Use a sturdy ice cream scoop to remove the seeds and pulp.
- Make-Ahead: This recipe can be made ahead of time. Cover the uncooked squash and filling separately and refrigerate for up to 24 hours. Bake as directed, adding 15-20 minutes to the baking time.
- Freezing: To freeze, place the stuffed squash on a parchment-lined baking sheet and flash freeze for 2 hours. Then transfer to an airtight container and freeze for up to 3 months.
Nutritional Information (Per Half Squash)
- Calories: Approximately 290 kcal
- Protein: 24g
- Carbohydrates: 22g
- Fiber: 5g
- Sugars: 6g
- Fat: 12g
- Saturated Fat: 2g
Note: Nutritional values are approximate and may vary depending on specific brands and ingredients used.
Vegan Cauliflower Rice Stuffed Acorn Squash: A Plant-Based Delight
For those seeking a vegan and low-carb option, this cauliflower rice-stuffed acorn squash is a flavorful and nutritious choice.
Ingredients
- Acorn squash
- Frozen cauliflower rice
- Onion
- Celery
- Fresh sage
- Dried thyme
- Garlic powder
- Vegetable broth
- Frozen spinach
- Dried cranberries (sweetened with apple juice, optional)
- Pumpkin seeds
- Olive oil or non-stick spray
- Salt
- Cinnamon
Preparation
- Prepare the Acorn Squash: Preheat the oven to 450°F (232°C). Wash and dry the acorn squash. Cut the squash in half and scoop out the seeds. Place a sheet of parchment paper or a silicone mat on a rimmed baking sheet and spray with non-stick spray. Place the squash cut-side down on the baking sheet. Bake for 25 minutes.
- Make the Low-Carb Stuffing: While the squash is baking, start a pan over medium heat. Chop the onion and celery. Spray the pan with non-stick spray and add the onion and celery. Cook for 3-4 minutes until golden and slightly softened. Add the frozen cauliflower rice, chopped fresh sage, dried thyme, salt, and garlic powder to the pan and stir well. Let cook about 10 minutes, stirring occasionally. After 10 minutes, add the vegetable broth and frozen spinach and stir well. Let cook about 5 more minutes. Turn off the heat and stir in the dried cranberries (if using) and pumpkin seeds.
- Stuff the Squash: Once the squash is done roasting, take it out of the oven and turn it over, cut-side up. Season the squash with some salt and cinnamon and stuff it with the cauliflower rice mixture.
Tips and Tricks
- Softening the Squash: To make cutting easier, put the whole squash into the oven as it is preheating for about 5-7 minutes, or microwave it with a few small cuts for venting.
- Cauliflower Rice: Cook the cauliflower rice long enough to remove the excess liquid. Frozen cauliflower rice tends to cook up quicker and needs less liquid.
- Hot Pan: Start with a hot pan when sautéing the vegetables for the stuffing.
General Tips for Keto Stuffed Acorn Squash
- Seasoning: Don't be afraid to experiment with different herbs and spices to customize the flavor of your stuffed acorn squash. Rosemary, nutmeg, and allspice are excellent additions.
- Cheese: While Parmesan cheese is a classic choice, you can use other cheeses like mozzarella or provolone. For a dairy-free option, nutritional yeast adds a cheesy flavor.
- Protein: If you want to add more protein to your dish, consider incorporating ground turkey, chicken, or plant-based protein alternatives.
- Vegetables: Feel free to add other vegetables to the filling, such as bell peppers, carrots, or kale.
- Sweetness: If you prefer a sweeter dish, add a touch of maple syrup or honey to the filling. However, be mindful of the carbohydrate content if you are following a strict keto diet.
Serving Suggestions
Keto stuffed acorn squash can be served as a main course or a hearty side dish. It pairs well with a variety of dishes, such as:
Read also: Easy Low-Carb Cheese Crackers
- Roasted chicken or turkey
- Grilled steak or fish
- Salads
- Soups
Read also: Keto Calorie Counting: A Detailed Guide
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