Ingredients
-
1 medium spaghetti squash (3 1/2 lbs.), halved lengthwise and seeded
-
2 tablespoons extra-virgin olive oil, divided
-
12 ounces sweet Italian sausage, casings removed
-
1 medium yellow onion, thinly sliced
-
4 small carrots, sliced into 1/4-inch-thick rounds
-
3 medium cloves garlic, minced
-
¼ teaspoon crushed red pepper
-
1 ½ cups no-salt-added crushed tomatoes
-
4 cups unsalted chicken broth
-
2 cups thinly sliced lacinato kale
-
¼ teaspoon ground pepper
Directions
-
Preheat oven to 400°F. Rub cut sides of squash with 1 tablespoon oil. Place squash, cut-sides down, on a baking sheet. Roast until tender when pierced with a fork, about 30 minutes. Using a fork, scrape the squash strands into a medium bowl.
-
Meanwhile, heat the remaining 1 tablespoon oil in a large skillet over medium-high heat. Add sausage and cook, using a wooden spoon to break it into small pieces, until browned, about 8 minutes. Add onion, carrots, garlic and crushed red pepper; cook, stirring often, until the onion is just translucent, about 2 minutes. Add tomatoes and broth and bring to a boil over medium-high. Reduce heat to medium-low and simmer, stirring occasionally, until the carrots and onion are almost tender, 5 to 6 minutes. Stir in kale and cook until tender, about 3 minutes. Remove from heat. Season with pepper.
-
To serve, place 1/2 cup squash strands in each of 6 bowls, reserving the remaining squash strands for another use. Ladle the tomato-sausage soup around the squash in the bowls.
Nutrition Facts (per serving)
263 | Calories |
10g | Fat |
30g | Carbs |
16g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 6 | |
Serving Size 1 1/3 cups soup & 1/2 cup squash | |
Calories 263 | |
% Daily Value * | |
Total Carbohydrate 30g | 11% |
Dietary Fiber 7g | 25% |
Total Sugars 12g | |
Protein 16g | 32% |
Total Fat 10g | 13% |
Saturated Fat 3g | 15% |
Cholesterol 17mg | 6% |
Vitamin A 9839IU | 197% |
Sodium 491mg | 21% |
Potassium 733mg | 16% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.