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Health Information Library Recipes Butternut squash risotto

Butternut squash risotto

Nutrition Facts

Serving Size 3/4 cup
Calories 171

Amount Per Serving
Monounsaturated fat 0 g
Saturated fat 3 g
Total fat 5 g
Sodium 362 mg
Cholesterol 13 mg
Dietary fiber 3 g
Protein 8 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

Traditional risotto is made with white rice. Brown rice adds fiber and nutrients.

Ingredients

(Serves 6)
  • 1/2 cup uncooked brown sushi rice
  • 1 teaspoon olive oil
  • 1 cup diced onion
  • 4 cups low-sodium chicken stock
  • 1 cup white wine
  • 2 cups roasted butternut squash, chopped
  • 1 cup chopped zucchini
  • 1/2 cup frozen peas
  • 5 chopped crimini mushrooms
  • 1 tablespoon chopped sage
  • 1 teaspoon chopped thyme
  • 1/2 cup shredded Asiago cheese
  • 1 tablespoon heavy cream
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon ground black pepper

Directions

Follow package directions to partially cook the rice for about 40 minutes. Drain excess water and set aside.

Preheat a medium saute pan to medium-high heat and add olive oil. Add the onions and saute until soft. Add the rice to the pan and saute with the onions for about 2 minutes, stirring continuously.

Reserve 1/2 cup of stock. Then pour 1/2 cup of stock into saute pan and let it absorb into the rice. Stir in 1/2 cup of wine and let it absorb into the rice. Continue adding stock and wine in 1/2-cup increments, cooking each time until the liquid is absorbed before adding more, about 30 to 45 minutes total. Add the squash, zucchini, peas, mushrooms, sage and thyme to the pan, and cook until the vegetables are soft, about 3 to 5 minutes. Add the last 1/2 cup of the stock. Once the stock is absorbed into the rice, add the cheese, cream, salt and pepper; stir well.

Last Updated: April 23rd, 2016