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Butternut Squash and Pine-Nut Risotto

Butternut Squash and Pine-Nut Risotto

Prep: 15 minutes Cook: 70 minutes

Health JANUARY 2005

  • Yield: Makes 4 servings (serving size: about 1 1/4 cups)

Ingredients

  • 2 1/2 cups (1/2-inch) cubed peeled butternut squash
  • 2 teaspoons plus 1 tablespoon olive oil, divided
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon ground coriander
  • Cooking spray
  • 1/4 cup pine nuts
  • 4 cups fat-free, less-sodium chicken or vegetable broth
  • 1 cup water
  • 1 1/2 cups thinly sliced onion
  • 1 cup Arborio rice or other short-grained rice
  • 1/2 cup (4 ounces) grated fresh Parmesan
  • 1/2 teaspoon freshly ground black pepper
  • Additional salt (optional)

Preparation

1. Preheat oven to 450°.

2. Combine squash, 2 teaspoons oil, salt, cumin, and coriander. Place in a single, uncrowded layer on a baking sheet coated with cooking spray; bake at 450° for 20-25 minutes, turning once.

3. Place nuts in a dry skillet over medium-high heat. Cook, stirring frequently, 3 minutes or until lightly browned. Transfer to a plate.

4. Simmer broth and water in a medium saucepan (do not boil). Keep warm over low heat.

5. Heat 1 tablespoon oil in a large saucepan over medium heat. Add onion; cook, stirring occasionally, 6 minutes or until golden brown. Add rice; cook 2 minutes, stirring constantly. Add broth, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 30 minutes total).

6. Remove pot from heat; stir in squash, cheese, and nuts. Season generously with pepper and additional salt, if desired.

Nutritional Information

Amount per serving
  • Calories: 433
  • Fat: 17g
  • Saturated fat: 4g
  • Monounsaturated fat: 7g
  • Polyunsaturated fat: 4g
  • Protein: 15g
  • Carbohydrate: 59g
  • Fiber: 4g
  • Cholesterol: 13mg
  • Iron: 1mg
  • Sodium: 410mg
  • Calcium: 175mg
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