Butternut squash risotto

Dietician's Tip

Traditional risotto is made with uncooked white rice. Brown rice adds fiber and nutrients, but it takes a long time to make risotto this way. That's why this recipe calls for partially cooking the rice.

Ingredients

  • 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.

Serving Information

Serves 6

Nutritional analysis per serving

Calories: 171
Total carbohydrate: 24 g
Cholesterol: 13 mg
Dietary fiber: 3 g
Monounsaturated fat: 0 g
Protein: 8 g
Saturated fat: 3 g
Serving size: 3/4 cup
Sodium: 362 mg
Total fat: 5 g

DASH Eating Plan Servings

Grains and grain products: 1/2
Vegetables: 1

Diabetes Meal Plan Choices

Meat and meat substitutes: 1/2
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Protein and dairy: 1/2

Last Updated Apr 23, 2016


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