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Spaghetti Squash with Sausage and Kale

spaghetti squash with sausage & kale by The Culinary ChaseFor the love of kale!  I can’t seem to get enough of this green veggie.  This queen of greens is super nutrient rich with an excellent source of vitamins A, C, and K.

  Keep in mind, though, that flash cooking helps kale to preserve its nutrients.  Spaghetti squash has been around for years. I’ve used it with lemon and pistachio, and in a casserole.  Spaghetti squash, like the name infers, gives you spaghetti-like strands when cooked. You can use it as a substitute for practically any pasta dishes. I’ve even seen it used in mac ‘n cheese! This recipe is a winner…two hands down, no doubt about it!

Serves 2 to 4
adapted from Simply Recipes

3 lb. spaghetti squash
3/4 lb. sausage (small chunks removed from casing)
1/2 cup minced red onion
3 cloves garlic, minced
2 cups chopped kale (cut away thick spine and discard)
1 cup (or more) grated Parmesan cheese
1 tablespoon oregano
sea salt and freshly ground black pepper
olive oil

chopped kale, onions & garlic by The Culinary Chase1. Preheat oven to 375°f. To prepare the squash, cut in half lengthways and scoop out seeds with a spoon. Smear olive oil on each half and then season with salt and pepper. Place, cut side down, on a baking tray and roast 35 minutes. Remove from oven, turn squash halves upside right and fluff with a fork.

spaghetti squash2. In a large sauté pan, heat 3 tablespoons olive oil over medium heat. Add the onions and cook until soft, about a couple of minutes. Then add sausage and oregano and cook until sausage starts to brown. At this point add the kale and stir until the kale wilts. Add garlic and cook for a minute more.

kale & sausage by The Culinary Chase3. Add spaghetti squash strands to the pan; stir to combine. Once heated through add the Parmesan. Serve immediately.

kale, sausage & spaghetti squashThe Culinary Chase’s Note:
If you don’t have time to roast the spaghetti squash in the oven you can place it, cut side down, in the microwave (10 to 12 minutes). Just remember to poke the skin with a fork.  Add chili flakes for added heat or chose a spicy Italian sausage.  Enjoy!

The post Spaghetti Squash with Sausage and Kale appeared first on The Culinary Chase.

About Heather Chase

The Culinary Chase was coined by my husband whilst in a coffee shop in Hong Kong back in 2006. We wanted something that would be a play on my last name and by the time we finished our coffee, the name was born. As long as I can remember I’ve enjoyed cooking. It wasn’t until we moved to Asia that I began to experiment using herbs and spices in my everyday cooking. Not only do they enhance the flavor of food but also heighten it nutritionally. Over the years, I began to change our diet to include more vegetables, pulses, whole grains and less red meat. Don’t get me wrong, we love our meat, just not in super-size portions (too hard for the body to digest). I always use the palm of my hand as a guide to portion control when eating red meat. If the meat is larger than my hand, I save that portion for another day. Also, if the veggies on your plate look colorful (think the colors of the rainbow) – red, green, yellow, orange etc. then you’re most likely getting the right amount of nutrients per meal. I post recipes that I think help maintain a healthy body. I use the 80/20 rule – 80% of the time I make a conscious effort to eat healthy and 20% for when I want french fries with gravy (poutine). Balance is the key and to enjoy life with whatever comes my way. Thanks for visiting!


The views and opinions expressed in this content are those of the author and do not necessarily reflect those of haligonia.ca.


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