The Man Approved Diet

Home » Posts tagged 'squash'

Tag Archives: squash

Sausage Squash Rice Bake

I love butternut squash. I’ve been known to cook one up and eat the whole thing in a day. Oddly enough, despite loving it so much, I actually had to look up whether it was considered a veggie or starch. (In case you guys didn’t know, it’s a veggie.) Unfortunately, The Man isn’t a fan. I think part of it is that squash tends to be more on the sweet side, and he doesn’t like food that’s sweet unless it’s a dessert. By adding some sausage and some spices, it brought the sweet factor down enough that The Man actually really liked it.

12 oz reduced fat pork sausage
1 cup chopped onions
1/4 cup minced garlic
2 tablespoons butter
3 tablespoons flour
1 teaspoon ground cumin
1 1/2 tablespoons chili powder
3 cups milk
3 cups cubed butternut squash
6 cups cooked rice

Preheat the oven to 350 degrees. Line a 9″x13″ baking pan with foil.
Cook the sausage in a large skillet, set aside in a separate container. Add the garlic, onions, and butter to the pan. Once the butter is melted, add the milk, flour, cumin, and chili powder to the pan and stir until there’s no clumps of flour. Add the squash and let it boil until the sauce is thick enough to stick to the spoon.
Put the rice in the foil coated pan, pour the squash mixture over it. Stir until everything is well mixed. Bake for about 30 minutes, or until the squash is tender.

Nutritional Info
Servings Per Recipe: 8
Amount Per Serving
Calories: 417.1
Total Fat: 11.3 g
Cholesterol: 9.6 mg
Sodium: 66.5 mg
Total Carbs: 46.8 g
Dietary Fiber: 2.3 g
Protein: 7.6 g

Sausage Squash Rice Bake-001