Butternut Squash Risotto

Gluten Free
Health score
15%
Butternut Squash Risotto
40 min.
6
506kcal

Suggestions

Ingredients

  • cups arborio rice 
  • tablespoons butter 
  • 10 ounce butternut squash frozen cooked
  • quart chicken stock see 
  • cup cooking wine dry white
  • cloves garlic grated chopped
  • servings nutmeg grated to taste
  • tablespoons olive oil extra-virgin
  • small onion chopped
  • cup parmigiano reggiano grated
  •  leaves sage fresh
  • cup water 

Equipment

  • frying pan
  • ladle
  • pot
  • microwave

Directions

  1. Bring 1 quart stock plus 1 cup water to a simmer in a sauce pot then reduce heat to low.
  2. Heat a medium skillet over medium to medium-high heat with olive oil. When oil ripples, add the onions and garlic and soften 2 to 3 minutes.
  3. Add rice and toast 2 to 3 minutes more.
  4. Add wine and cook it out completely, stirring occasionally, 2 to 3 minutes. Ladle in stock in intervals, a couple of ladles at a time. Allow liquids to evaporate each time. Risotto will cook 18 minutes, total, from the first addition of liquid. Defrost the squash in your microwave in a dish to collect any liquids and stir in squash the last 3 minutes of cook time, season with nutmeg, salt and pepper to taste. In the last minute of cooking time, stir in butter in small pieces, sage leaves and cheese, serve.

Nutrition Facts

Calories506kcal
Protein12.76%
Fat29.98%
Carbs57.26%

Properties

Glycemic Index
50.17
Glycemic Load
42.77
Inflammation Score
-10
Nutrition Score
21.769130553888%

Flavonoids

Malvidin
0.02mg
Catechin
0.31mg
Epicatechin
0.22mg
Hesperetin
0.16mg
Naringenin
0.15mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.58mg
Kaempferol
0.08mg
Myricetin
0.02mg
Quercetin
2.4mg

Nutrients percent of daily need

Calories:506.28kcal
25.31%
Fat:15.79g
24.29%
Saturated Fat:6.91g
43.21%
Carbohydrates:67.85g
22.62%
Net Carbohydrates:64.4g
23.42%
Sugar:5.13g
5.7%
Cholesterol:26.1mg
8.7%
Sodium:530.13mg
23.05%
Alcohol:4.12g
100%
Alcohol %:1.33%
100%
Protein:15.12g
30.23%
Vitamin A:5276.47IU
105.53%
Manganese:0.93mg
46.57%
Folate:180.12µg
45.03%
Vitamin B1:0.5mg
33.49%
Vitamin B3:5.94mg
29.69%
Selenium:17.84µg
25.49%
Phosphorus:254.69mg
25.47%
Calcium:241.18mg
24.12%
Copper:0.44mg
22.2%
Iron:3.86mg
21.45%
Vitamin B6:0.35mg
17.39%
Vitamin B2:0.24mg
14.35%
Vitamin C:11.47mg
13.91%
Fiber:3.45g
13.8%
Magnesium:54.69mg
13.67%
Potassium:455.74mg
13.02%
Vitamin B5:1.17mg
11.66%
Zinc:1.61mg
10.77%
Vitamin E:1.55mg
10.32%
Vitamin K:4.48µg
4.26%
Vitamin B12:0.21µg
3.47%