Butternut Squash Mushroom Risotto

Fat 25%Carbs 65%Protein 10%
Percent Calories

1 servings of butternut squash mushroom risotto contains 411 Calories. The macronutrient breakdown is 65% carbs, 25% fat, and 10% protein. This is a good source of protein (19% of your Daily Value), fiber (14% of your Daily Value), and potassium (15% of your Daily Value).

Makes
6 servings
Prep Time
10 minutes
Cook Time
40 minutes

Ingredients

Directions

  1. Cut off both the ends of butternut squash and peel with a vegetable peeler. Scoop the seeds out of the middle cavity with a spoon. Cut each section in half, then dice it into cubes.
  2. Bring 1 inch of water to boil in a large saucepan or wok and add in a bamboo steamer. Add squash into the steamer, cover, and steam for about 12-15 minutes, or until fork-tender. Place the squash into a bowl and set aside. (see notes)
  3. Heat 2 tablespoons of olive oil in a large pan, over medium-high heat. Add mushrooms and saute until nicely golden brown. Season with some salt and pepper, remove from the heat and set aside.
  4. Using the same pan, heat the remaining 1 tablespoon of oil over medium heat. Add celery, onions and dried thyme, and saute for about 2 to 3 minutes. Stir in garlic and saute until fragrant.
  5. Add the rice and cook stirring constantly for about 1 minute. Immediately stir in 2 cups of chicken stock and cook, stirring frequently until liquid is reduced.
  6. Repeat using all the stock, and cook until rice is tender and cooked through. Meanwhile, in a blender, add steamed butternut squash cubes and 1/2 cup of Parmesan; Puree until smooth and creamy.
  7. Pour the pureed mixture into the hot rice and mix well to combine. Add half of the sauteed mushrooms stir well and adjust the flavors according to your taste.
  8. Transfer the Risotto into serving plates, top with the remaining mushrooms and sprinkle with parmesan. Serve immediately and enjoy!
  9. Recipe by: Rena (source: https://healthyfitnessmeals.com/butternut-squash-mushroom-risotto/)

Nutrition Facts

For 1 servings of butternut squash mushroom risotto (551g)

NutrientValue%DV
Calories411
Fats12g 16%
Saturated fats5g 23%
Trans fats0.1g
Cholesterol7mg 2%
Sodium1042mg 45%
Carbs71g 26%
Net carbs67g
Fiber4g 14%
Sugar4g
Protein11g
Calcium139mg 14%
Iron2mg 21%
Potassium711mg 15%
Vitamin D0.1μg 1%
Vitamins and Minerals
Alpha carotene630μg
Beta carotene3261μg
Caffeine0mg
Choline21mg 4%
Copper0.4mg 49%
Fluoride1μg
Folate (B9)51μg 13%
Lycopene0μg
Magnesium40mg 10%
Manganese0.3mg 14%
Niacin4mg 24%
Pantothenic acid2mg 31%
Phosphorus182mg 26%
Retinol21μg
Riboflavin (B2)0.4mg 34%
Selenium23μg 42%
Theobromine0mg
Thiamine0.1mg 9%
Vitamin A IU8217IU
Vitamin A450μg 50%
Vitamin B120.2μg 7%
Vitamin B60.2mg 17%
Vitamin C19mg 21%
Vitamin D IU4IU
Vitamin D20.1μg
Vitamin D30.1μg
Vitamin E2mg 15%
Vitamin K13μg 11%
Zinc1mg 13%
Sugars
Sugar4g
Sucrose0.3g
Glucose4g
Fructose1g
Lactose0g
Maltose0g
Galactose0.1g
Starch0g
Fats
Saturated fats5g 23%
Monounsaturated fats6g
Polyunsaturated fats1g
Trans fats0.1g
Fatty Acids
Total omega 30g
Total omega 60.1g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine0.3g
Arginine0.3g
Aspartic acid0.4g
Cystine0g
Glutamic acid1g
Glycine0.2g
Histidine0.1g
Hydroxyproline0g
Isoleucine0.2g
Leucine0.4g
Lysine0.4g
Methionine0.1g
Phenylalanine0.2g
Proline0.4g
Serine0.3g
Threonine0.2g
Tryptophan0.1g
Tyrosine0.2g
Valine0.3g

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