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Wild Rice and Squash Risotto


risotto photo

 

 

 

 

 

Here’s a delicious, hearty side dish from registered dietitian Victoria Shanta-Retelny.

Creamy like a typical risotto, but less fatty and caloric, this nutty-tasting rendition of the Italian classic will keep your heart healthy and fill you up on fewer calories!

Yield/Servings: 4 (½ cup) servings

Ingredients:

1 Tablespoon extra-virgin olive oil

1 small yellow onion, peeled and finely chopped

1 garlic clove, peeled and minced

1 cup wild rice

1 ½ cups vegetable broth, low-sodium

1 cup water

1 1/2 cups butternut squash, peeled and cut into bite-size pieces

2 rosemary sprigs, remove needles, minced

2 Tablespoons part-skim ricotta cheese

Pinch of salt and freshly ground black pepper

Directions:

1. Steam the squash in a steamer pot over boiling water for 10 minutes or until tender enough to mash with a fork.  Puree squash in a food processor and set aside.

2. Heat olive oil in a heavy-bottomed pan and sauté onion and garlic over a low heat until soft and lightly browned.

3. Add rice and stir until well-coated add broth and water.  Bring to a boil and then turn heat down to simmer, cover.  Stir frequently, once rice has fully absorbed the liquid and is softening add squash and rosemary. Stir to combine.

4. Stir in ricotta cheese; season with salt and pepper to taste. It should be thick and creamy with the rice soft on the outside, but firm in the middle.

Nutritional Analysis:

Calories: 76

Carbohydrates: 15 g

Total Fat: 2 g

Protein: 2 g

Fiber: 2 g

Cholesterol: 8 mg

Sodium: 73 mg

Sugar: 4 g

Source: Victoria Shanta-Retelny, RDN, LDN

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About The Author

Elisa Zied is a nationally recognized registered dietitian nutritionist, author, speaker, and spokesperson. A trusted source of food, nutrition, and health information, Elisa has garnered millions of media impressions, lending her expertise and real-world perspective to dozens of TV shows, web sites, news organizations and magazines. She’s the author of four nutrition books and is currently working on her first novel. You can find her previous Food, Fitness & Fiction posts here and connect with her on Twitter, Instagram, Tumblr and Facebook.

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