Thanksgiving is almost upon us. You may be wondering how you are going to eat healthfully and stay on track for the beginning of the holiday season so you’re not having regrets on January 1st. Although only one day – having a plethora of carbs and carb leftovers can substantially increase insulin resistance. Therefore, mindful planning how you are going to spend your carbs and which ones matter the most is essential.
Here’s a recipe to substitute for traditional stuffing/dressing. It is higher in nutrients, fiber, and protein than the traditional as well as being gluten-free for those who are sensitive to gluten.
3 cups butternut squash, cut in ½ cubes
1 tablespoon extra-virgin olive oil
1 tablespoon salted butter
1 cup carrots, diced
1 cup celery, diced
1 cup onions, diced
2 ½ cups brown mushrooms, chopped
1 cup wild rice
½ teaspoon cinnamon
½ teaspoon cumin
½ teaspoon curry
¼ teaspoon garlic
¼ teaspoon thyme
¼ teaspoon nutmeg
1 bay leaf
2 cups low sodium vegetable broth
1 cup pecans, toasted
Salt and pepper to taste
Preheat oven to 425 0F. Line a medium baking pan with aluminum foil. Toss buttermilk squash with olive oil, salt and pepper to taste. Place squash in a single layer in oven and bake for 30 minutes, or till squash is tender.
Meanwhile, melt butter in a Dutch oven or large heavy lidded pan. Add carrots, celery and onions and sauté over medium heat for 6-8 minutes. Add mushrooms and rice and continue to sauté for 5 minutes.
If necessary deglaze pan with 1 tablespoon of vegetable broth. Add dry spices and continue to sauté another 5 minutes.
Add remaining vegetable broth to rice mixture and simmer covered about 30 minutes. Remove lid and increase to high heat. Cook till most of the liquid is evaporated. Mix in squash and pecans to combine.
Finish cooking in oven uncovered for 5 minutes to heat through. Before serving remove bay leaf. Enjoy!
Nutritional per 1/2 cup serving:
170 calories, 4 grams protein, 20 grams of carbohydrate, 9 grams of fat, 4 grams fiber, 50 mg. sodium