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Butternut Squash Parmesan Risotto

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This is a dish we made in my NYU Foods Lab course. I have never tasted a risotto like this and can honestly say it trumps any restaurant dish I’ve ever ordered. Serve it with your favorite white wine. I am confident this will be a crowd pleaser that will keep your guests coming back for more.

Further Food Commentary:

The slowly released starch of arborio rice lends a rich creaminess without actually using cream in this classic risotto. Butternut squash gives the dish a good deal of carotenoids, like beta-carotene, a powerful antioxidant that your body uses to make vitamin A. The compound crocin, found in saffron, not only gives it its rich golden color but also provides additional carotenoids, making this dish a 1-2 punch for antioxidant activity. Saffron is also incredibly high in manganese, which is helpful at regulating blood sugar, carbohydrate metabolism, and calcium absorption.

Because arborio rice is a refined grain, this should be a delicious but occasional indulgence.

By Casey Giltner, Nutritionist
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Butternut Squash Parmesan Risotto

Stars ( Reviews)

  • Prep Time:10 mins
  • Cook Time:25 mins
  • Servings: 4 as a side dish

Ingredients

3-4 cups broth

3 tablespoons butter (unsalted)

¼ onion (finely chopped)

1 cup butternut squash (peeled, finely diced)

saffron to taste

1 cup arborio rice

½ cup dry white wine

¼ cup parmesan cheese (freshly grated)

1 tablespoon chives (fresh, chopped)

salt and pepper to taste

Instructions

  1. Heat broth in medium sized saucepan and keep warm over low heat.
  2. Melt 2 tablespoons of butter in a large saucepan, add onion, butternut squash, and crumbled saffron threads.
  3. Sauté the vegetables quickly, about 1 minute, reduce the heat, and cover until golden.
  4. Add the rice, increase the heat to medium, and sauté for an additional 1 to 2 minutes.
  5. Add wine. Cook, stirring constantly, until the wine has been absorbed by the rice.
  6. Add a few ladles of broth – just enough to barely cover rice.
  7. Cook over medium heat until broth has been absorbed, stirring frequently.
  8. Continue adding a little bit of broth at a time, cooking and stirring until it is absorbed, about 20 minutes.
  9. Once the rice has a creamy consistency add remaining tablespoon of butter, Parmesan, chives, and salt and pepper to taste. Serve hot.
Heat broth in medium sized saucepan and keep warm over low heat. Melt 2 tablespoons of butter in a large saucepan, add onion, butternut squash, and crumbled saffron threads. Sauté the vegetables quickly, about 1 minute, reduce the heat, and cover until golden. Add the rice, increase the heat to medium, and sauté for an additional 1 to 2 minutes. Add wine. Cook, stirring constantly, until the wine has been absorbed by the rice. Add a few ladles of broth – just enough to barely cover rice. Cook over medium heat until broth has been absorbed, stirring frequently. Continue adding a little bit of broth at a time, cooking and stirring until it is absorbed, about 20 minutes. Once the rice has a creamy consistency add remaining tablespoon of butter, Parmesan, chives, and salt and pepper to taste. Serve hot.

Nutrition Information

Per Serving:  Calories: 318; Total Fat: 11g; Saturated Fat: 7g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 0g; Cholesterol: 28mg; Sodium: 755mg; Potassium: 173mg; Carbohydrate: 44g; Fiber: 2g; Sugar: 3g; Protein: 7g

Nutrition Bonus:   Vit A: 81% Vit C: 14%; Calcium: 9%; Iron:4%

 

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