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Recipe of the Week: Squash Casserole

November 21, 2010

This week is filled with amazing and delicious food all over the place!  I am so excited for all the classic Thanksgiving dishes – Turkey, dressing, macaroni and cheese, sweet potato casserole, cranberry sauce, and more!  Most of these are filled with calories, but I’m all about indulging on holidays.  All you have to do is plan for it!  I’ll be doing a shakeology cleanse Monday – Wednesday to recover from our weekend in the mountains and get ready for Thanksgiving.  More on that in another post, though.  This post is all about Thanksgiving and a possible healthier alternative to one of my favorite dishes – squash casserole.  I have not made it yet, but I wanted to go ahead and post so others could make it in time for the holiday.  Happy Thanksgiving!!!


  • 8  cups  sliced yellow squash (about 2 pounds)
  • 1  tablespoon  water
  • 6  ounces  hot turkey Italian sausage (about 2 links)
  • 1/2  cup  chopped onion
  • 2  garlic cloves, minced
  • 2  (1-ounce) slices day-old white bread
  • 1/2  cup  fat-free sour cream
  • 1/3  cup  (1 1/2 ounces) diced provolone cheese
  • 1/4  teaspoon  salt
  • 1/4  teaspoon  black pepper
  • 1  (10 3/4-ounce) can condensed reduced-fat, reduced-sodium cream of mushroom soup, undiluted
  • Cooking spray


Preheat oven to 350°.

Combine squash and water in a large microwave-safe bowl. Cover with plastic wrap; vent. Microwave at HIGH 6 minutes or until tender. Drain well.

Remove casing from sausage. Cook sausage, onion, and garlic in a large nonstick skillet over medium-high heat until browned, stirring to crumble. Drain.

Place the bread in a food processor, and pulse 10 times or until coarse crumbs form to measure 1 cup. Combine the squash, sausage mixture, 1/2 cup breadcrumbs, sour cream, cheese, salt, pepper, and soup. Spoon squash mixture in a 2-quart casserole coated with cooking spray.

Top with remaining 1/2 cup breadcrumbs. Spray breadcrumbs with cooking spray. Bake at 350° for 30 minutes.

Nutritional Information

Yield: 12 servings (serving size: 2/3 cup)
Calories: 85 (31% from fat)
Fat: 2.9g (sat 1.2g,mono 0.5g,poly 0.6g)
Protein: 4.8g
Carbohydrate: 10.3g
Fiber: 1.8g
Cholesterol: 12mg
Iron: 0.7mg
Sodium: 279mg
Calcium: 91mg
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