Steel-Cut Oat Risotto with Butternut Squash and Mushrooms

Gluten Free
Health score
18%
Steel-Cut Oat Risotto with Butternut Squash and Mushrooms
45 min.
6
378kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 1.5 teaspoons butter 
  • cups butternut squash diced peeled ()
  • pound cremini mushrooms sliced
  • cup cooking wine dry white
  • 28 ounce less-sodium chicken broth fat-free canned
  • 0.5 teaspoon sage fresh chopped
  • teaspoons sage fresh chopped
  •  garlic cloves minced
  • tablespoon olive oil 
  • 0.8 cup onion diced
  • ounces parmigiano-reggiano cheese fresh divided grated
  • Dash pepper black freshly ground
  • 0.3 teaspoon salt 
  • 0.5 teaspoon salt 
  • cups steel-cut oats 
  • 1.5 cups water 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven

Directions

  1. Preheat oven to 40
  2. To prepare squash, combine squash, olive oil, 1/2 teaspoon sage, 1/4 teaspoon salt, and dash of pepper in a jelly-roll pan; toss well to coat.
  3. Bake at 400 for 20 minutes or until tender and beginning to brown, stirring every 7 minutes. Set aside; keep warm.
  4. To prepare risotto, bring 1 1/2 cups water and broth to a simmer in a medium saucepan (do not boil). Keep warm.
  5. Heat a medium saut pan over medium-high heat. Coat pan with cooking spray.
  6. Add onion and garlic; saut 3 minutes or until golden.
  7. Add oats; cook 3 minutes or until oats become fragrant and begin to brown, stirring constantly.
  8. Add wine; cook 1 minute or until liquid is nearly absorbed, stirring constantly. Stir in 1 cup broth mixture; cook 4 minutes or until liquid is nearly absorbed, stirring constantly.
  9. Add remaining broth mixture, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 25 minutes).
  10. Remove risotto from heat; stir in 1/2 cup cheese, 2 teaspoons sage, and 1/4 teaspoon pepper.
  11. Melt butter in a large nonstick skillet over medium-high heat.
  12. Add mushrooms and 1/2 teaspoon salt; saut 3 minutes or until tender and beginning to brown. Stir in squash; cook 1 minute or until thoroughly heated.
  13. Spoon about 2/3 cup risotto into each of 6 bowls; top each serving with 1/2 cup mushroom mixture, 2 teaspoons cheese, and coarsely ground pepper, if desired.

Nutrition Facts

Calories378kcal
Protein18.9%
Fat27.85%
Carbs53.25%

Properties

Glycemic Index
45
Glycemic Load
17.52
Inflammation Score
-10
Nutrition Score
22.754782655965%

Flavonoids

Malvidin
0.02mg
Catechin
0.31mg
Epicatechin
0.22mg
Hesperetin
0.16mg
Naringenin
0.15mg
Luteolin
0.01mg
Isorhamnetin
1mg
Kaempferol
0.14mg
Myricetin
0.03mg
Quercetin
4.09mg

Nutrients percent of daily need

Calories:377.7kcal
18.88%
Fat:11.16g
17.17%
Saturated Fat:3.88g
24.24%
Carbohydrates:47.99g
16%
Net Carbohydrates:40.29g
14.65%
Sugar:3.88g
4.31%
Cholesterol:12.33mg
4.11%
Sodium:1079.34mg
46.93%
Alcohol:4.12g
100%
Alcohol %:1.16%
100%
Protein:17.04g
34.08%
Copper:2.99mg
149.54%
Vitamin A:5103.65IU
102.07%
Selenium:26.29µg
37.56%
Fiber:7.7g
30.8%
Vitamin B2:0.47mg
27.57%
Calcium:253.99mg
25.4%
Phosphorus:234.34mg
23.43%
Vitamin B3:4.28mg
21.42%
Manganese:0.4mg
20.24%
Iron:3.42mg
19.02%
Potassium:622.55mg
17.79%
Vitamin B5:1.6mg
15.95%
Vitamin C:11.59mg
14.05%
Vitamin B6:0.24mg
12.16%
Vitamin B1:0.15mg
9.94%
Magnesium:38.69mg
9.67%
Zinc:1.44mg
9.57%
Folate:38.1µg
9.52%
Vitamin B12:0.51µg
8.54%
Vitamin E:1.08mg
7.21%
Vitamin K:2.67µg
2.54%
Source:My Recipes