Butternut Squash Risotto

February 17, 2020
Small plate of butternut squash risotto.

This content is courtesy of Mayo Clinic, the No. 1 hospital in the nation according to U.S. News & World Report. Middlesex Health is a member of the Mayo Clinic Care Network. This relationship provides us with access to information, knowledge and expertise from Mayo Clinic.

Traditional risotto is made with uncooked white rice. Brown rice adds fiber and nutrients but takes longer to cook. That's why this recipe calls for partially cooking the rice.

BUTTERNUT SQUASH RISOTTO

Serves 6

  • ½ 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
  • ½ cup frozen peas
  • 5 chopped crimini mushrooms
  • 1 tablespoon chopped sage
  • 1 teaspoon chopped thyme
  • ½ cup shredded Asiago cheese
  • 1 tablespoon heavy cream
  • ½ teaspoon kosher salt
  • ½ teaspoon ground black pepper

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 ½ cup of stock. Then pour ½ cup of stock into saute pan and let it absorb into the rice. Stir in ½ cup of wine and let it absorb into the rice. Continue adding stock and wine in ½-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 ½ cup of the stock. Once the stock is absorbed into the rice, add the cheese, cream, salt and pepper; stir well.

Nutritional information per serving:

171 calories; 5 g total fat; 3 g saturated fat; 0 g transfat; 0 g monounsaturated fat; 13 mg cholesterol; 362 mg sodium; 24 g total carbohydrate; 3 g dietary fiber; 4 g total sugars; 8 g protein.

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These recipes are created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.

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