By Blue Sky Organic Farms
Are you looking for a new recipe to spice up your summer? Try our butternut squash, apple and sausage hash! It’s a delicious way to get your fruits and vegetables in as well as some protein. Here’s some nutrition facts about the vegetables in this recipe.
One cup of butternut squash has 63 calories, 0 grams of fat, 16 grams of carbohydrates, 2.8 grams of dietary fiber, 3 grams of sugar, 1.4 grams of protein, and 6 milligrams of sodium (WebMD). It also gives you plenty of vitamin A, C, magnesium, potassium and calcium. It’s mostly water, so by eating it, it helps you stay hydrated. It also boosts eye health and immunity.
One cup of kale has 33 calories, nearly 3 grams of protein, 2.5 grams of fiber (which helps manage blood sugar and makes you feel full), vitamins A, C, and K, and folate, which a B vitamin that’s key for brain development (WebMD).
We hope you enjoy this recipe and share it with all your family members and friends! Don’t forget to get your vegetables straight from Arizona farms by using the Find a Farm Product database on Fill Your Plate’s website!
Butternut Squash, Apple & Sausage Hash
- 1 lb. bulk breakfast sausage
- 2 TBSP olive oil
- 1 butternut squash ~ peeled and seeded; ¼ inch diced * (or any dense sweet squash)
- 1 medium onion ~ diced
- 1 apple ~ cored and diced
- 1 bunch of kale ~ stems removed and torn into pieces
- 6 TBSP of broth or water ~ divided
- 1 tsp chopped garlic
- 1 tsp salt
- ½ tsp black pepper
- 4 oz Crow’s Dairy Goat Milk Feta ~ drained and crumbled
- In a large skillet cook sausage until no longer pink. Remove from pan and keep warm.
- In the same pan heat 2 TBSP olive oil.
- Add in butternut squash (or any dense sweet squash) and onion. Sauté over medium heat for 8 minutes.
- Add in 4 TBSP of stock, cooked sausage, apple, garlic, salt and pepper. Sauté for 2 – 3 minutes.
- Add kale and remaining stock. Cover and let kale wilt.
- Remove from heat and top with crumbled feta.
- Serve immediately.
Recipe by Chef Danielle Kitchens
Fresh Tip: Get a pint glass jar, add one inch of clean water. Snip off 1/4” from the bottom of the herbs, put in jar and cover with a clear plastic bag. I made sure no leaves were below water level. Put in fridge, change water every couple of days, picking out the yellow leaves if any.