Saturday, 8 October 2011

Recipe of the Week - Sausage and Butternut Squash Bake


Butternut Squash is a great vegetable, and has a ProPoints Value of 0. Can't argue with that! You can mash it, bake it, roast and stuff it, make it into soup or wedges instead of chips. I find it quite sweet so I like to pair it with very savoury or spicy flavours. This is a one pot dish (less washing up is always a bonus!) and is warm and comforting now the nights are drawing in and it's getting colder. Even my kids liked it - another plus!

I used Weight Watchers Cumberland sausages, which have a ProPoints value of 3 for two sausages, but if you can't get those any low fat sausage will do although the ProPoints value will be different. For example, Tesco Light Choices Cumberland sausages are 4 ProPoints for 2 sausages.

Serves 4
ProPoints per serving (when using WW sausages) 7

8 low fat sausages (I used Weight Watchers)
1 red onion
1 butternut squash
2 tsp dried sage
Calorie controlled cooking spray
800g potatoes
Salt and pepper to taste.

Chop and deseed the butternut squash - there is no need to peel it as once baked the skin is very thin and edible (and good for you!). You can peel it if you like - wrestling with it is good exercise! I chopped mine into wedges, although chunks will do too!

Chop the onion into wedges, and the potatoes into chunks (didn't peel these either!).

Spray a roasting tin with calorie controlled cooking spray (I used Fry Light) and put the veg in, with the sage and seasoning, spray again and roast in a 200 degree oven for 15 mins.

Turn the veg over and add the sausages to the pan. Roast for a further 20 minutes.

Serve with green veg such as brocolli, cabbage or mange tout.


Just a quick note about the calorie controlled cooking spray, as it isn't completely free of ProPoints. I use Fry Light 1 Calorie Extra Virgin Olive Oil, which, according to the Weight Watchers ProPoints online tracker doesn't contain ProPoints until you've used 19 sprays of it. I would usually use about 10 or so for a recipe such as this, and that's for 4 servings, so well within the limit before it starts costing points! Just be aware that if you're using it several times a day for more than one meal you might have to count a point or two.

You could add some red pepper to boost your veg intake and make it more filling too. You could also use chicken or pork chops in place of the sausages, or make a veggie version with more veg (courgettes and mushrooms might work well), chick peas and add some goats cheese or feta at the end.

What do you do with butternut squash? make the most of it while it's in season!


1 comment:

  1. I love butternut squash, just bought one yesterday. Might have to try your recipe, although I will probably use chicken in place of sausage......sausage over here is for lack of a better word...crappy!
    I also mix it with cauliflower and a few white potaoes and mash them all together, also makes a great soup.