Butternut Squash Risotto

Gluten Free
Health score
26%
Butternut Squash Risotto
55 min.
6
415kcal

Suggestions

Ingredients

  • 1.5 cups arborio rice 
  • pound butternut squash peeled seeded cut into 1/2-inch cubes
  • 0.5 cup cooking wine dry white
  • 0.5 tablespoon thyme leaves fresh
  • cups chicken broth low-sodium
  • 2.5 tablespoons olive oil divided
  • medium onion finely chopped
  • 0.3 cup parmigiano-reggiano finely grated
  • 0.3 teaspoon pepper freshly ground
  • teaspoon salt divided
  • tablespoon butter unsalted
  • cups water 

Equipment

  • frying pan
  • sauce pan
  • pot

Directions

  1. Bring broth and water to a simmer in a saucepan.
  2. Heat 1 tablespoon oil in a nonstick skillet over medium-high heat. Cook squash with 1/2 teaspoon salt and 1/4 teaspoon pepper, stirring occasionally, until it is golden in spots (8-10 minutes). Stir in thyme.
  3. Add 1/2 cup broth mixture to skillet, reduce heat and cook, stirring occasionally, until squash is tender and broth is evaporated (8 to 10 minutes more).
  4. Remove from heat and set aside.
  5. Meanwhile, in a 4-quart heavy pot over medium heat, cook onion in remaining 1 1/2 tablespoons oil with remaining 1/2 teaspoon salt, stirring, until softened (about 6 minutes).
  6. Add rice and toss to coat with oil; cook 2 minutes.
  7. Add wine and cook until almost completely absorbed (2 minutes more).
  8. Stir 1/2 cup simmering broth into rice and cook at a strong simmer, stirring frequently, until broth is absorbed. Continue simmering and adding broth 1/2 cup at a time, stirring constantly and letting each addition be absorbed before adding more, until rice is creamy-looking but still al dente (about 20 minutes total); mixture should be the consistency of thick soup. (There may be leftover broth.)
  9. Stir in butter, cheese, and reserved squash.
  10. Serve immediately.

Nutrition Facts

Calories415kcal
Protein10.02%
Fat22.19%
Carbs67.79%

Properties

Glycemic Index
38
Glycemic Load
31.83
Inflammation Score
-10
Nutrition Score
25.964782637099%

Flavonoids

Malvidin
0.01mg
Catechin
0.15mg
Epicatechin
0.11mg
Hesperetin
0.08mg
Naringenin
0.08mg
Apigenin
0.02mg
Luteolin
0.27mg
Isorhamnetin
0.92mg
Kaempferol
0.12mg
Myricetin
0.01mg
Quercetin
3.73mg

Nutrients percent of daily need

Calories:415.39kcal
20.77%
Fat:10.26g
15.79%
Saturated Fat:3.1g
19.36%
Carbohydrates:70.54g
23.51%
Net Carbohydrates:64.19g
23.34%
Sugar:6.2g
6.89%
Cholesterol:7.85mg
2.62%
Sodium:517.22mg
22.49%
Alcohol:2.06g
100%
Alcohol %:0.46%
100%
Protein:10.43g
20.86%
Vitamin A:24227.82IU
484.56%
Vitamin C:49.92mg
60.51%
Manganese:1.05mg
52.31%
Folate:181.06µg
45.26%
Vitamin B3:7mg
35%
Vitamin B1:0.52mg
34.72%
Potassium:1021.79mg
29.19%
Vitamin E:4.17mg
27.82%
Fiber:6.35g
25.4%
Magnesium:97.77mg
24.44%
Vitamin B6:0.49mg
24.43%
Iron:4.31mg
23.92%
Phosphorus:208.69mg
20.87%
Copper:0.38mg
18.77%
Calcium:177.96mg
17.8%
Vitamin B5:1.61mg
16.07%
Selenium:9.76µg
13.95%
Vitamin B2:0.14mg
8.35%
Zinc:1.24mg
8.27%
Vitamin K:6.53µg
6.22%
Vitamin B12:0.21µg
3.52%
Source:My Recipes