IC Friendly Butternut Squash Mac ‘n Cheese

August 15, 2013

Ingredients:

  • 1/2 butternut squash, peeled and chopped (yields: 3.5 cups raw)
  • 3/4 cup raw cashews
  • 1 cup milk, or more to thin out
  • 3 garlic cloves
  • 1 tsp lemon zest
  • 2 tsp kosher salt, or to taste
  • 6-7 tbsp Nutritional yeast (provides the cheesy consistency)
  • 1/2 tsp or a bit more of dried Italian seasoning
  • 1/4-1/2 tsp Tumeric powder, if tolerated optional (gives the orangey colour)
  • Freshly ground black pepper, to taste if tolerated
  • Your pasta of choice (I used ~450 grams/4.5 cups dry penne for the casserole) + mix-ins

Directions:

1. Preheat oven to 350 degrees F and line a baking sheet.  In a bowl, season chopped squash with some oil (~1 tsp) and kosher salt (couple pinches) and stir. Add to baking sheet and roast in oven for 40 minutes, flipping once half way through baking.

2. If making the baked casserole: Process 1 slice of bread + 1 tbsp nutritiional yeast until crumbs form in a food processor. Set aside. If you plan on enjoying it straight from the pot you can skip this step.

3. Assemble your cheese sauce ingredients (cashews, milk, garlic, lemon zest, salt, nutritional yeast, pepper, mustard, seasonings) and add just the cashews to food processor. Process until a fine crumb forms similar to corn meal. Now add in the rest of the cheese sauce ingredients and process until smooth. Leave the sauce in the processor as you will be adding the squash.

4. Cook your pasta according to package directions. When squash is finished roasting, add it to the food processor or blender and blend it with the cheese sauce until smooth. Adjust to taste. The sauce will thicken up with time. If at any point the sauce becomes too thick, you can add a bit of milk to thin it out.

5. Drain and rinse pasta with cold water. Now add the pasta back into the same pot and add your desired amount of cheese sauce on top. Stir well. Add in any desired mix-ins like peas or broccoli. You can either heat this up in the pot, or pour it into a casserole dish (I used a 4 cup dish), sprinkle on breadcrumbs + paprika, and bake it at 350 for about 20-25 minutes. The casserole will serve about 4 people if you use 450 grams dry macaroni or penne. Store any leftover sauce in the fridge and use within a few days.

Recipe adapted for the IC Diet by Elizabeth Braun, MS, RD, from: http://ohsheglows.com/2011/03/10/butternut-squash-mac-n-cheeze-two-ways/#ixzz2RJHfj840

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