After last week’s delicious Gruyere risotto, I’ve been craving more risotto (Thanks, JOHN for turning me on to Arborio! Ahhh!) This risotto was laborious, but good. If you’re a lover of butternut squash, you will enjoy this recipe. It makes a TON, however…so make it for a crowd or look forward to leftovers all week…and then some.
Butternut Squash Risotto with Spinach and Toasted Pine Nuts adapted from Misadventures in a Healthy Life
1/4 cup pine nuts
2 tbsp olive oil
1 medium butternut squash (about 2 pounds), peeled, seeded, and cut into 1/2- inch cubes (about 3 1/2 cups)
3/4 tsp salt
3/4 tsp ground black pepper
4 ounces baby spinach
4 cups low-sodium chicken or vegetable broth
1 cup water
4 tbsp unsalted butter 50/50 Smart Balance Butter Blend
1 onions, chopped very fine (about 1 1/2 cups)
2 3 medium garlic cloves (about 2 tsp), pressed through a garlic press
2 cups Arborio rice, dry
1 1/2 cups dry white wine
1 1/2 ounces finely grated parmesan cheese (about 3/4 cup)
2 tbsp minced fresh sage
1/4 tsp grated nutmeg
NOTE: You will only need one skillet for this recipe. You just keep reusing it as you go.
Toast pine nuts in a dry skillet (about 5 minutes). Set aside.
Heat the oil in a 12-inch skillet (med-high heat). Add 3 1/2 cups squash and cook without stirring until golden brown (4-5 minutes). Add 1/4 tsp salt and 1/4 tsp pepper. Continue to cook, stirring occasionally, until squash is tender and browned (about 5 more minutes). Transfer to bowl and set aside.
Return skillet to medium heat and add reserved fibers and seeds (and any leftover squash). Cook, stirring frequently, until lightly browned (about 4 minutes). Transfer to a large saucepan and add broth and water. Cover saucepan and and bring to a simmer over high heat. Then reduce heat to medium-low to maintain simmer.
Add 1 tsp olive oil to skillet and add baby spinach. Cook, covered, over medium heat until spinach begins to wilt (about 2 minutes). Uncover and cook, stirring frequently, until completely wilted. Set aside.
Melt 3 tbsp butter over medium heat. Add onions, garlic, remaining 1/2 tsp salt, and 1/2 tsp pepper. Cook, stirring occasionally, until onions are softened (4-5 minutes). Add rice to skillet and cook, stirring frequently, until grains are translucent around the edges (about 3 minutes). Add wine and cook, stirring frequently, until fully absorbed (4-5 minutes).
While rice is cooking in the wine, strain hot broth through a fine mesh strainer into a bowl. Press solids to get out as much liquid as possible. Return strained broth to saucepan and keep warm over low heat.
When wine is fully absorbed, add 3 cups broth, the wilted spinach, and half the reserved squash to the rice. Simmer, stirring every 3-4 minutes until liquid is absorbed and bottom of skillet is almost dry (about 12 minutes).
Stir in 1/2 cup broth and cook, stirring constantly, until absorbed. Repeat 2 or 3 more times until rice is al dente.
Remove from heat and stir in remaining butter, parmesan, sage, and nutmeg. Gently fold in remaining cooked squash.
Top individual servings with toasted pine nuts. Serve immediately and enjoy!
Nutrition Information (per serving): 255 calories; 9.2 g. fat; 10 mg. cholesterol; 322 mg. sodium; 32.3 g. carbohydrate; 0.5 g. fiber; 6.4 g. protein
Thank you SOOOO much for all the National Nutrition Month topics you’d like for me to discuss this month! You guys are awesome, I really appreciate inquisitive minds!! I’ve adapted the list and hope to help everyone out in learning more about nutrition! And for today…
Today’s NNM Topic: Gastroesophageal Reflux Disease (GERD)
GERD is commonly referred to as “acid reflux,” however GERD results from conditions such as hiatal hernias, weak gastric sphincters, reflex esophagitis, or abdominal obesity and/or abdominal pressure. There are MANY dietary recommendations for the treatment of GERD including:
Remaining in an upright position 45-60 minutes after eating
Avoiding eating 2-3 hours before bed
Eat smaller, more frequent meals
Drink fluids between meals
Avoid vigorous exercise immediately after eating
Limit caffeine intake (cola, coffee, tea, etc.)
Avoid acidic foods (lemonade, fruit juices, tomato sauce and tomato products)
Avoid spicy foods such as pepper, chili pepper, hot sauce, etc.
Avoid peppermint and spearmint
Avoid chewing gum
Adopt a low-fat diet
Reach and maintain a healthy weight, if applicable
Question: Do you know someone who suffers from GERD? What do they do to help alleviate their symptoms?
Random question: Do you let your dog/cat give you kisses? I have Lily in this bad habit of giving kisses when I get home from work. She likes me to lay on the ground and go at my face… for like 5 minutes! While I’m not opposed to doggie kisses, I hate for this to become a routine she comes to expect anytime I walk in the door! And she now kisses on command — kind of adorable, no? I know some people think animal licks are gross (and that’s okay!), but I thought I’d ask 🙂
P.S. I’m posting a Q&A tomorrow, so send any last minute questions my way! PreventionRD@gmail.com — thanks! 😀