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Roasted Squash Sauce

Meal: 110 cal Protein: 2 g Carbs: 23 g Fat: 3 g

Most Squash sauces run 300-400 calories per cup. And the funny thing is, you don’t need all those calories to really enjoy this sauce. We roast our squash until it would almost be considered burnt, but really it got to a point where it released its own sugars. Then we pureed it with coconut milk for a smooth, luxurious texture that makes everything it touches better on contact.

This sauce is perfect as a base for nearly any protein or vegetable for a super-fast weeknight
dinner. It transforms into these 3 super easy meals – Killer Mac & Cheese, Caramelized Onion &
Mushroom Soup, and a delicious Red Curry. And if you make a large batch of it, like I always do,
it freezes particularly well, for use at a later point.

SMART Roasted Squash Sauce SMART Caramelized Mushroom & Onion Broth Caramelized Mushroom, Onion, & Squash Soup Killer Mac & Cheese Vegetarian Red Curry

SMART Roasted Squash Sauce

Serving size 1 Cup 110 cal Protein: 2 g Carbs: 23 g Fat: 3 g

Ingredients

  • 1 Tbsp Black Strap Molasses
  • 1 Tbsp Maple Syrup
  • 1 Tbsp Olive Oil
  • 2 Butternut Squash , cut in half and seeds remove, cut in half and seeds remove
  • Sea Salt & Pepper
  • 6 c Roasted Squash
  • 1 c Coconut Milk
  • Sea Salt

Directions

  1. PreHeat Oven to 425F. Parchment line a baking sheet.
  2. Mix Molasses, Syrup, and Olive Oil. Brush the cut side of all four halves with the Molasses mixture. Season with Salt & Pepper and place in oven. Roast until soft and caramelized, about 1 hour (depends upon size of squash). Remove from oven and set aside.
  3. When cool to the touch, scoop squash flesh from skins and place in food processor. HINT: scooping is way easier than peeling the skin off.
  4. Blend until smooth, adding coconut milk to thin out and make creamy. Adjust Salt & Pepper to taste.

SMART Caramelized Mushroom & Onion Broth

Serving size 1 c 110 cal Protein: 2 g Carbs: 23 g Fat: 3 g

Ingredients

  • 2 Tbsp Olive Oil
  • 4 Medium Onion , sliced
  • 2 Lb. Mushrooms , diced
  • Sea Salt
  • 16c Water

Directions

  1. Heat Oil in Soup Pot over medium. When hot, add onions, mushrooms, and seasonings. Cook until onions are soft, then drop to low and cook until onions are dark brown and jammy. Set ½ C aside and with rest still in soup pot, add water. Cook on low for 60 minutes, or until water is well flavored with vegetables. Strain vegetables out and set aside.

Caramelized Mushroom, Onion, & Squash Soup

Serving size ⅓ c 195 cal Protein: 4 g Carbs: 31 g Fat: 8 g

Ingredients

  • Olive Oil
  • 1 Medium Onion , diced
  • 2 Tbsp Garlic , minced
  • Sea Salt & Pepper
  • 2 C SMART Roasted Squash Sauce
  • 2 C SMART Caramelized Mushroom Onion

Directions

  1. In a separate pot over medium, heat oil. When hot, add onion – cook until soft. Add garlic, salt & pepper – cook until fragrant. Add sauce and broth. Bring to a soft boil, reduce heat and simmer for 20 minutes
  2. To serve, ladle into shallow bowls and garnish with onions and mushrooms.

Killer Mac & Cheese

Serving size 1/8 cup 295 cal Protein: 12 g Carbs: 48 g Fat: 6 g

Ingredients

  • 2 Oz Chorizo , diced
  • 1 Medium Onion , diced
  • 1 Tbsp Garlic , minced
  • Sea Salt & Pepper
  • 2 C SMART Roasted Squash Sauce
  • SMART Caramelized Mushroom Onion
  • 2 C Parmigiano-Reggiano Cheese
  • 1 lb. Pasta
  • 4 C Kale , stemmed and chopped

Directions

  1. In a large pot, bring water to boil and add enough salt to make it taste slightly salty. Add pasta, cook to directions on package.
  2. Place chopped kale in colander in the sink. Drain pasta and water into colander over the top of the kale. Mix Kale and Pasta and set aside to drain thoroughly.
  3. In a sauce pan over medium, add sausage - cook until lightly crispy. Add Onion – cook until soft. Add spices – cook until fragrant. Add sauce and rinds - drop to low heat and cook until rinds are fully melted into the sauce.
  4. Combine sauce and pasta. Mix well and serve.
  5. NOTE: For a Killer Vegan Version, Smart Swap the Soyrizo and Nutritional Yeast for the Chorizo and Parm.

Vegetarian Red Curry

Serving size 1/4 c 243 cal Protein: 5 g Carbs: 44 g Fat: 7 g

Ingredients

  • 1 Tbsp Olive Oil
  • 1 Med Onion , diced
  • 1 Tbsp Garlic , minced
  • 1 Tbsp Ginger , grated
  • 3 Tbsp Red Curry Paste
  • 1 Tbsp Curry Powder
  • ½ Med Cauliflower , chopped
  • 1 C Potatoes , diced
  • 1 C Carrot , diced
  • 1 C Baby Bell Peppers , sliced
  • Sea Salt & Pepper
  • 3 C Squash Sauce
  • 1-2 C Broth

Directions

  1. Heat oil in Soup Pot over Medium. Heat oil. When hot, add onions – cook until soft. Add Garlic and Ginger – cook until fragrant. Add Curry Paste and Curry Powder – cook until really fragrant.
  2. Add vegetables – coat well with spices and cook until soft and caramelized. Add salt & pepper to taste.
  3. Add sauce and broth. Bring to a boil, reduce heat to a simmer, and cook for up to 30 minutes, or until vegetables are fork tender.
  4. To serve, place spinach in bowl and pour curry over the top.
Sandy
  • Hurdle 9: Prepared Foods
  • Hurdle 5: Protein
  • Hurdle 8: Sauces & Spreads
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