Parmesan-Squash Risotto

Gluten Free
Health score
14%
Parmesan-Squash Risotto
33 min.
4
400kcal

Suggestions

Ingredients

  • 1 cup arborio rice uncooked short-grain
  • 2 tablespoons butter 
  • 0.3 cup cooking wine dry white
  • 3 tablespoons basil fresh thinly sliced
  • 1  garlic clove minced
  • 0.3 cup chicken broth low-sodium
  • 2.8 cups chicken broth low-sodium
  • 1 tablespoon olive oil 
  • 0.5 cup parmesan cheese freshly grated
  • 4 servings salt and pepper to taste
  • 12 oz baby squash frozen thawed cooked drained
  • 0.5 cup onion sweet finely chopped

Equipment

  • bowl
  • oven
  • plastic wrap
  • microwave

Directions

  1. Stir together first 4 ingredients in a medium-size microwave-safe bowl. Microwave at HIGH 3 minutes. Stir in rice, and microwave at HIGH 2 minutes.
  2. Stir in 2 3/4 cups broth and 1/4 cup wine. Cover tightly with plastic wrap. (Do not vent). Microwave at HIGH 9 minutes. Carefully swirl bowl without uncovering (to incorporate the mixture), and microwave at HIGH 8 minutes. Carefully remove and discard plastic wrap. Stir in cheese and 1/4 cup chicken broth, stirring 30 seconds to 1 minute or until creamy.
  3. Add 1/4 cup additional broth, 1 Tbsp. at a time, if necessary, for desired consistency. Season with salt and pepper to taste.
  4. Stir squash and basil into prepared risotto. Microwave at HIGH 1 minute.
  5. Serve immediately.
  6. Note: For testing purposes only, we used Rice Select Risotto Italian-Style Rice, an 1,100-watt microwave oven, and a 2 1/2-liter glass bowl. We found that self-sealing plastic wraps, such as GLAD Press'n Seal, do not work in this application.

Nutrition Facts

Calories400kcal
Protein11.81%
Fat32.14%
Carbs56.05%

Properties

Glycemic Index
61.75
Glycemic Load
31.44
Inflammation Score
-10
Nutrition Score
19.809999876696%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Epigallocatechin 3-gallate
0.02mg
Hesperetin
0.06mg
Naringenin
0.06mg
Luteolin
0.01mg
Kaempferol
0.23mg
Myricetin
0.24mg
Quercetin
2.92mg

Nutrients percent of daily need

Calories:399.51kcal
19.98%
Fat:14.11g
21.71%
Saturated Fat:6.42g
40.15%
Carbohydrates:55.38g
18.46%
Net Carbohydrates:52.06g
18.93%
Sugar:3.27g
3.64%
Cholesterol:25.92mg
8.64%
Sodium:517.16mg
22.49%
Alcohol:1.54g
100%
Alcohol %:0.53%
100%
Protein:11.67g
23.33%
Vitamin A:9403.11IU
188.06%
Manganese:0.76mg
38.2%
Folate:145.22µg
36.3%
Vitamin B3:5.58mg
27.88%
Vitamin B1:0.38mg
25.48%
Vitamin C:19.32mg
23.42%
Phosphorus:219.68mg
21.97%
Iron:3.31mg
18.41%
Selenium:12.65µg
18.07%
Calcium:171.1mg
17.11%
Potassium:556.23mg
15.89%
Vitamin B6:0.29mg
14.48%
Copper:0.28mg
14.07%
Fiber:3.32g
13.28%
Vitamin E:1.97mg
13.14%
Magnesium:51.15mg
12.79%
Vitamin B5:1.07mg
10.66%
Zinc:1.47mg
9.78%
Vitamin K:10.1µg
9.62%
Vitamin B2:0.15mg
8.7%
Vitamin B12:0.36µg
5.96%
Source:My Recipes