Butternut Orzo Risotto

Health score
21%
Butternut Orzo Risotto
45 min.
5
225kcal

Suggestions

Ingredients

  • cups butternut squash cubed peeled ()
  • teaspoon olive oil 
  • 0.1 teaspoon salt 
  • 0.3 teaspoon pepper divided
  • cups chicken broth reduced-sodium
  • small onion chopped
  • teaspoons butter 
  • cup orzo pasta uncooked
  •  garlic clove minced
  • tablespoons parsley fresh minced
  • 1.5 teaspoons sage fresh minced
  • 0.5 teaspoon thyme sprigs fresh minced
  • serving parmesan shaved

Equipment

  • frying pan
  • sauce pan
  • oven
  • baking pan

Directions

  1. Place squash in a greased 15x10x1-in. baking pan.
  2. Drizzle with oil; sprinkle with salt and 1/8 teaspoon pepper.
  3. Bake at 400° for 15-20 minutes or until tender, stirring occasionally.
  4. Meanwhile, in a small saucepan, heat broth and keep warm. In a large nonstick skillet, saute onion in butter until tender.
  5. Add orzo and garlic; cook and stir for 2-3 minutes. Carefully stir in 1 cup warm broth. Cook and stir until all of the liquid is absorbed.
  6. Add remaining broth, 1/2 cup at a time, stirring constantly. Allow the liquid to absorb between additions. Cook until risotto is creamy and orzo is almost tender. (Cooking time is about 20 minutes.)
  7. Add the herbs, cooked squash and remaining pepper; heat through.
  8. Garnish with cheese if desired; serve immediately.

Nutrition Facts

Calories225kcal
Protein17.25%
Fat20.98%
Carbs61.77%

Properties

Glycemic Index
57
Glycemic Load
9.44
Inflammation Score
-10
Nutrition Score
20.286521712723%

Flavonoids

Apigenin
3.45mg
Luteolin
0.11mg
Isorhamnetin
0.7mg
Kaempferol
0.12mg
Myricetin
0.25mg
Quercetin
2.86mg

Nutrients percent of daily need

Calories:225.08kcal
11.25%
Fat:5.43g
8.35%
Saturated Fat:2.5g
15.66%
Carbohydrates:35.94g
11.98%
Net Carbohydrates:32.9g
11.96%
Sugar:3.5g
3.88%
Cholesterol:8.38mg
2.79%
Sodium:216.4mg
9.41%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.03g
20.06%
Vitamin A:9171.21IU
183.42%
Copper:2.05mg
102.61%
Selenium:20.91µg
29.87%
Manganese:0.55mg
27.63%
Vitamin K:28.15µg
26.81%
Vitamin C:21.31mg
25.83%
Vitamin B3:3.52mg
17.61%
Phosphorus:175.52mg
17.55%
Potassium:527.19mg
15.06%
Calcium:135.55mg
13.55%
Magnesium:52.42mg
13.1%
Fiber:3.04g
12.16%
Vitamin B6:0.22mg
10.92%
Vitamin E:1.43mg
9.56%
Iron:1.58mg
8.78%
Folate:33.78µg
8.44%
Vitamin B1:0.12mg
8.3%
Vitamin B2:0.11mg
6.22%
Zinc:0.92mg
6.14%
Vitamin B5:0.52mg
5.24%
Vitamin B12:0.22µg
3.62%