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Skillet Butternut Squash, Sausage, and Penne⏱ 50 min total
Recipes

Skillet Butternut Squash, Sausage, and Penne

Per 1 serving · 486 g · 14 ingredients

Calories
481
24%
of a 2,000 cal day
  • Protein
    29g
    24% of calories
  • Carbs
    60g
    48% of calories
  • Fat
    16g
    28% of calories
Portion

At a glance

One serving of Skillet Butternut Squash, Sausage, and Penne (486 g) has 481 calories, with 29 g of protein, 60 g of carbohydrates and 16 g of fat. Most of its energy comes from carbs (48% of calories). It is high in protein (58% DV), dietary fiber (32% DV) and Vitamin A (53% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 77%, 32% and 35% of the daily value.

Per 100 g
99cal
low energy density
Protein per 100 cal
6.1g
Net carbs
51g
carbs minus fiber
Fiber
8.9g
3.9 g sugar

High in

20%+ of the daily value

  • Protein58%
  • Dietary fiber32%
  • Vitamin A53%
  • Vitamin C23%
  • Vitamin K70%
  • Thiamine32%

Good source of

10–19% of the daily value

  • Potassium19%

Watch

20%+ of the daily value

  • Sodium77%
  • Saturated fat32%
  • Cholesterol35%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 35 min
  1. 1

    In a large 12-inch nonstick skillet, combine the scallions, garlic, sausage, salt, and pepper. Cook over medium heat, breaking up the sausage into small pieces, until cooked through, about 5-7 minutes. Transfer the mixture to a plate and return the skillet to the heat.

  2. 2

    Add the chicken broth and pasta to the skillet and bring to a boil. Reduce the heat to a simmer and cook for about 8 minutes, stirring often to prevent sticking. Stir in the squash and continue to simmer for 5-7 minutes until both the squash and pasta are tender. Add more liquid if the mixture seems dry.

  3. 3

    Stir in the spinach and sage, cooking for 1-2 minutes until the spinach is wilted. Return the sausage mixture to the skillet and stir in the mozzarella cheese. Season with salt and pepper to taste.

  4. 4

    Remove from heat, cover the skillet with a lid or foil, and let the pasta sit for 5-10 minutes. Stir well and serve with freshly grated Parmesan cheese, if desired.

Vitamins & minerals

Amounts for 1 serving (486 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A478 μg
53%
Vitamin C21 mg
23%
Vitamin D0 μg
0%
Vitamin E1 mg
9%
Vitamin K84 μg
70%
Thiamine0.4 mg
32%
Riboflavin (B2)0.4 mg
30%
Niacin7 mg
43%
Vitamin B60.4 mg
34%
Folate (B9)97 μg
24%
Vitamin B122 μg
65%
Pantothenic acid1 mg
23%
Choline14 mg
3%

Minerals

NutrientAmount% Daily Value
Calcium371 mg
37%
Iron7 mg
92%
Potassium880 mg
19%
Magnesium138 mg
33%
Phosphorus440 mg
63%
Zinc4 mg
41%
Copper0.4 mg
49%
Manganese2 mg
95%
Selenium61 μg
111%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene584 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene3,842 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid6 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene0 μg—
Lysine2 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats7 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline2 g—
Retinol32 μg—
Serine1 g—
Starch0 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 481 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 91min
    Walking (3.5 mph)
  • 58min
    Cycling (moderate)
  • 40min
    Running (6 mph)
  • 68min
    Swimming laps

Common questions

How many calories are in Skillet Butternut Squash, Sausage, and Penne?

One serving of Skillet Butternut Squash, Sausage, and Penne (1 serving) has 481 calories, which works out to 99 calories per 100 g. That is about 24% of a 2,000-calorie day.

Is Skillet Butternut Squash, Sausage, and Penne high in protein?

It provides a solid 29 g of protein per serving (58% of the 50 g daily value), but protein supplies only 24% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Skillet Butternut Squash, Sausage, and Penne keto-friendly?

It is hard to fit into a strict keto diet. One serving has 51 g of net carbs and 48% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Skillet Butternut Squash, Sausage, and Penne?

1762 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Skillet Butternut Squash, Sausage, and Penne?

3.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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