Squash Risotto

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Indulge in a healthy risotto!

Risotto is a traditional northern Italian dish that makes use of the staples of that region’s cooking. Because many of the foods we enjoy at our favorite Italian restaurants hail from Southern Italy, such as pastas with red sauce and seafood dishes, we tend to forget that in northern Italy, home chefs cook with very different ingredients. A starchy variety of rice is used in risotto, and is just as popular in the north as spaghetti is in the south. We use Vialone Nano in our risotto, but you can substitute Arborio rice or Carnaroli rice if those are more easier found at your local grocery.

Another popular ingredient in northern Italian cooking is, surprisingly, butter! Instead of using the traditional butter in our risotto, we take a hint from the heart healthy chefs of southern Italy, and use mainly extra virgin olive oil in our healthy risotto, with only a dab of butter. We make a variety of healthy substitutions in this recipe, including low sodium vegetable broth instead of chicken broth, and entirely Parmesan cheese, which has a high protein content, and lacks the heavy fats of some cheeses popularly used in risotto.

The star of this healthy risotto recipe is butternut squash. Its mild flavor pairs perfectly with white wine, Parmesan, and onion, and makes for a healthy dish that’s brimming with carotenoids and vitamin A, as well as dietary fiber. Choose this risotto for your next weeknight dinner or family get-together, and enjoy the rich flavors of northern Italy.

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Squash Risotto

With numerous healthy substitutions, this risotto is low in calories and extremely tasty.
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Yield 8 people
Serving Size 1.25 cup
Course Dinner, Side Dish
Cuisine Italian

Ingredients

  • 1 1/2 tablespoons extra virgin olive oil
  • 1/2 onion medium, finely chopped
  • 1 1/2 cups vialone nano rice or any type of rice that's good for risotto like arborio
  • 1/2 cup white wine
  • 2 cups butternut squash small-diced or acorn squash ( find out how to peel and seed squash here)
  • 4 cups vegetable broth hot
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon butter optional, organic, grass-fed preferred
  • 1/2 cup parmigiano reggiano or parmesan, grated (more to less to taste)
  • 1/4 cup parsley fresh, finely chopped

Instructions

  • Over medium heat, in a thick-bottomed saucepan with extra virgin olive oil, sautè the onions. When the onions start to color, add the rice. Toast for 3 minutes, moving frequently to avoid burning.
  • Pour the wine and let the alcohol evaporate for about 3 minutes.
  • Add the squash and half of the broth.
  • Over low - medium heat, keep on adding the broth gradually, making sure that the risotto doesn't dry up. It should cook in about 17 minutes.
  • Season with salt and pepper.
  • When the risotto is cooked, with a creamy consistency, turn off the fire.
  • Add the butter, Parmigiano Reggiano (adjust the amount according to how you like it) and parsley.
  • Serve immediately.

Nutrition Information

Serving: 1.25cup | Calories: 289kcal | Carbohydrates: 44g | Protein: 8g | Fat: 8g | Saturated Fat: 3g | Cholesterol: 10mg | Sodium: 175mg | Fiber: 2g | Sugar: 3g |
SmartPoints (Freestyle): 9
Keywords Diabetic-Friendly, Vegetarian

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Rowena Dumlao-Giardina

Rowena is a recipe developer and food & travel writer/photographer from Italy with Asian roots. Creating healthy dishes in her own kitchen is priority. She believes there is nothing more satisfying than knowing that her family is eating natural & nutritious meals.

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