H3 Recipe: Butternut Squash Risotto

A recipe from last week’s Cooking Healthy: Holiday Spirit workshop!

Butternut Squash Risotto


  • 1 teaspoon olive oil
  • ¾ cup Aborio Rice or Brown Sushi Rice
  • 1 cup Onion, finely diced
  • 1 Tablespoon Garlic, minced
  • 4 cups Low Sodium Chicken Stock
  • 1 cup White Wine, Chablis or Chardonnay
  • 2 cups Butternut squash, small cubes
  • 3 cups Crimini mushrooms, sliced
  • 1 ½ tablespoons Fresh Thyme, chopped
  • 1 T. Sage, fresh, chopped
  • ½ cup Parmesan cheese, freshly grated
  • ½ cup Half and Half
  • ½ teaspoon Salt
  • Ground Black Pepper, to taste


  • Preheat medium size sauté pan to medium high heat.  If possible, use a non-stick pan.
  • Add olive oil- make sure to spread around pan
  • Add diced onion, and sauté until soft
  • Then add Aborio rice or brown sushi rice to pan and sauté with onions
  • Continuously stir.
  • Then pour in ½ cup of the chicken stock.
  • Once that chicken stock gets absorbed in the rice, then add ½ cup of the white wine.
  • Continue this same process until the last ½ cup of chicken stock is left.
  • Add your asparagus, mushrooms and thyme into the risotto.
  • Once the vegetables soften then add your last half cup of chicken stock.
  • As that chicken stock gets absorbed into the rice then add your parmesan cheese, salt and pepper, then stir.
  • Add half and half.  This gives the risotto its creamy texture and appeal, however, you may choose to leave this out. 


Chef’s Note:  Many other vegetables can be used in place of the vegetables suggested such as zucchini, summer squash, asparagus, carrots, peppers, cherry tomatoes and different varieties of onions.


Serves:                       8

Serving Size:             ½ cup

Calories:                    182

Fat:                             5 grams

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