Butternut Squash Mushroom Risotto
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
- 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.
- 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)
- 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.
- 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.
- 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.
- 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.
- 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.
- Transfer the Risotto into serving plates, top with the remaining mushrooms and sprinkle with parmesan. Serve immediately and enjoy!
- Recipe by: Rena (source: https://healthyfitnessmeals.com/butternut-squash-mushroom-risotto/)
Nutrition Facts
For 1 servings of butternut squash mushroom risotto (551g)
Nutrient | Value | %DV |
---|---|---|
Calories | 411 | |
Fats | 12g | 16% |
Saturated fats | 5g | 23% |
Trans fats | 0.1g | |
Cholesterol | 7mg | 2% |
Sodium | 1042mg | 45% |
Carbs | 71g | 26% |
Net carbs | 67g | |
Fiber | 4g | 14% |
Sugar | 4g | |
Protein | 11g | |
Calcium | 139mg | 14% |
Iron | 2mg | 21% |
Potassium | 711mg | 15% |
Vitamin D | 0.1μg | 1% |
Vitamins and Minerals | ||
Alpha carotene | 630μg | |
Beta carotene | 3261μg | |
Caffeine | 0mg | |
Choline | 21mg | 4% |
Copper | 0.4mg | 49% |
Fluoride | 1μg | |
Folate (B9) | 51μg | 13% |
Lycopene | 0μg | |
Magnesium | 40mg | 10% |
Manganese | 0.3mg | 14% |
Niacin | 4mg | 24% |
Pantothenic acid | 2mg | 31% |
Phosphorus | 182mg | 26% |
Retinol | 21μg | |
Riboflavin (B2) | 0.4mg | 34% |
Selenium | 23μg | 42% |
Theobromine | 0mg | |
Thiamine | 0.1mg | 9% |
Vitamin A IU | 8217IU | |
Vitamin A | 450μg | 50% |
Vitamin B12 | 0.2μg | 7% |
Vitamin B6 | 0.2mg | 17% |
Vitamin C | 19mg | 21% |
Vitamin D IU | 4IU | |
Vitamin D2 | 0.1μg | |
Vitamin D3 | 0.1μg | |
Vitamin E | 2mg | 15% |
Vitamin K | 13μg | 11% |
Zinc | 1mg | 13% |
Sugars | ||
Sugar | 4g | |
Sucrose | 0.3g | |
Glucose | 4g | |
Fructose | 1g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0.1g | |
Starch | 0g | |
Fats | ||
Saturated fats | 5g | 23% |
Monounsaturated fats | 6g | |
Polyunsaturated fats | 1g | |
Trans fats | 0.1g | |
Fatty Acids | ||
Total omega 3 | 0g | |
Total omega 6 | 0.1g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 0.3g | |
Arginine | 0.3g | |
Aspartic acid | 0.4g | |
Cystine | 0g | |
Glutamic acid | 1g | |
Glycine | 0.2g | |
Histidine | 0.1g | |
Hydroxyproline | 0g | |
Isoleucine | 0.2g | |
Leucine | 0.4g | |
Lysine | 0.4g | |
Methionine | 0.1g | |
Phenylalanine | 0.2g | |
Proline | 0.4g | |
Serine | 0.3g | |
Threonine | 0.2g | |
Tryptophan | 0.1g | |
Tyrosine | 0.2g | |
Valine | 0.3g |