BLE – Roasted Squash with Mushrooms & Wild Rice in Creamy Sauce

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This recipe has been modified for BLE structured meal planning.

Makes 6 servings (about 9 oz each). Each serving provides:
2 oz grain            5 oz vegetables           ½ fat serving

Ingredients for Vegetables

Use any combination of vegetables for a total weight of 30 oz*

(3 grain)          12 oz wild rice, cooked

(partial veg)     14 oz butternut squash, cubed

(free)               ¾ tsp coconut oil

(partial veg)     5 oz onions, chopped

(free)               1 clove garlic, minced

(partial veg)     5 oz celery, chopped

(partial veg)     6 oz mushrooms, sliced

Ingredients for Sauce

(1 ½ fat)           1 ½ oz raw cashews     

(free)               2 ¾ cup water

(free)               2 Tbsp soy sauce, tamari or Braggs

(free)               .3 oz Nutritional yeast

(free)               1 ½ Tbsp arrowroot powder

(free)               ½ tsp paprika

(free)               ½ tsp sage

(free)               ¼ tsp thyme, ground

Instructions for Roasting the Vegetables

I prefer to roast the squash in the oven separate from the other vegetables and to pan sauté the other vegetables in a large skillet. I rarely use oil, however with squash, using only a scant teaspoon is just enough to keep it from drying out. 

  1. Roasting the squash. Preheat oven to 450°F. While using hands, rub/massage squash with ¾ tsp (.6 grams) coconut oil then spread squash on a parchment lined baking sheet. Ensure they are well spread out and not on top of each other. Bake for 18 to 20 minutes or until tender.
  2. Roasting the other vegetables. While the squash is roasting, add onions to preheated skillet and sauté them without oil until they are just nicely tender and starting to brown, remove them from the skillet. 
  3. Next add the celery to the skillet. Cover and sauté/cook until tender. The celery will get infused with flavor from the caramelizing of the onions. If the celery is sticking add a tablespoon of water to release them from the skillet. When celery is tender, transfer them from the skillet and put them with the onions.
  4. Now add the mushrooms and garlic to the skillet. Cover and gently cook until the juices release. When mushrooms are tender, remove lid and simmer until liquid has evaporated. You want the mushrooms to still be moist, not dry or super wet.

Putting it Together

  1. Transfer the onions and celery back to the skillet with the mushrooms.
  2. Add the wild rice and squash then mix to combine. Set this aside and make the cream sauce.
  3. Add cream sauce ingredients to VitaMix and blend until smooth. To thicken this sauce, pour contents in saucepan and bring this mixture to boil.
  4. Pour the cream sauce over the vegetable and wild rice mixture. Mix to combine. Divide into 6 servings. Serve hot.
  5. Store leftovers in refrigerator and use within 5 days or freeze.

Notes

  • When making one pot meals, I use raw vegetable weights. You may prefer to do your calculations using cooked vegetable weights. 
  • For example, with making this recipe the raw vegetables were a total weight of 30 ounces however after they were cooked their weight condensed from 30 oz to 19 oz.