Tag: nutrition

Butternut squash risotto is a delightful and nutritious dish that combines the creamy texture of traditional risotto with the wholesome goodness of brown sushi rice and a medley of vibrant vegetables. Perfect for a cozy dinner or a special occasion, enjoy a hearty and healthy meal that will leave you feeling satisfied and nourished.

Servings: 6
Serving Size: ¾ cup

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

Ingredients 

• 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

Directions   

1. Follow package directions to partially cook the rice for about 40 minutes. Drain excess water and set aside.
2. Preheat a medium sauté pan to medium-high heat and add olive oil.
3. Add the onions and sauté until soft.
4. Add the rice to the pan and sauté with the onions for about 2 minutes, stirring continuously.
5. Reserve 1/2 cup of stock. Then pour 1/2 cup of stock into sauté pan and let it absorb into the rice.
6. Stir in 1/2 cup of wine and let it absorb into the rice.
7. 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.
8. Add the squash, zucchini, peas, mushrooms, sage and thyme to the pan, and cook until the vegetables are soft, about 3 to 5 minutes.
9. 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.

Dietitian’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.

Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.