Budget-friendly butternut squash risotto

Preparation time: 20 minutes Cooking time: 60 minutes

Butternut Squash Risotto

Ingredients (Serves 4)

• 1 medium butternut squash (around 2 pounds), peeled and cubed (approximately 900g) – 172 calories
• 4 tablespoons of olive oil (60ml) – 477 calories
• 1 large onion, finely chopped – 64 calories
• 2 cloves of garlic, minced – 9 calories
• 1.5 cups of Arborio rice (300g) – 660 calories
• 1 cup of dry white wine (240ml) – 121 calories
• 4 cups of vegetable broth (950ml) – 60 calories
• 1 cup of grated Parmesan cheese (100g) – 431 calories
• Salt and pepper to taste – 0 calories
• 1 handful of fresh sage leaves, chopped – 3 calories

Total calories per portion: 498

Method

1. Preheat your oven to 200°C (392°F). Toss your cubed squash with 2 tablespoons of the olive oil. Season with some salt and pepper. Arrange on a baking tray and roast for 25-30 minutes until tender and browned.
2. While your squash roasts, heat the remaining olive oil in a sizeable pan over medium heat. Then add in the chopped onion. Cook this till it becomes soft and translucent—about 5 minutes.
3. Stir in your minced garlic to the pan, cooking a further minute till it fills the air with its fragrance.
4. Pour the Arborio rice into the pan next. Let it seep in the oils and onions. Cook this for about 2 minutes until the rice edges look translucent.
5. Ramp up the heat to medium-high before pouring in the white wine. Stir continuously until the rice fully absorbs the wine.
6. Start to pour in your vegetable broth to the pan. Add one ladle at a time, allowing the rice to fully absorb the broth before adding the next one. Repeat this process for approximately 20-25 minutes until the rice tastes creamy but firm.
7. Add your roast squash into the pan with the Parmesan cheese. Stir until well-combined. Optional: You can mash a bit of the squash to make your risotto creamier.
8. Adjust your risotto seasoning with more salt or pepper if necessary. Then stir in the chopped sage. Best served immediately.

Bon appétit! Your Butternut Squash Risotto is ready to be savored. Enjoy this creamy dish that’s quick to make and comfortably feeds a family of 4.

A healthier take on Butternut Squash Risotto

If you’re looking for a healthier spin on Butternut Squash Risotto, there are a few modifications you can make without compromising on taste.

Firstly, try to opt for brown rice instead of the traditional arborio rice. It’s a whole grain rich in dietary fiber which increases the satiety index.

Secondly, consider using olive oil or avocado oil in place of butter for sautéing, both of which offer heart-healthy unsaturated fats.

Lastly, to add more nutritional punch, include a mix of vegetables like spinach, broccoli and mushrooms, improving the micronutrient profile of the dish.

Storing and conserving your Butternut Squash Risotto

Once prepared, Butternut Squash Risotto can be kept in the refrigerator for up to five days. Make sure to store it in an airtight container to preserve its freshness and prevent it from absorbing odors from other foods.

You can also freeze this dish; it will keep for up to two months.

When ready to serve, reheat it slowly on the stove, adding a bit of vegetable broth to regain its creamy texture if needed.

Serving suggestions for Butternut Squash Risotto

Butternut Squash Risotto can be a meal on its own or served with a simple side salad for some added fresh greens. For a more hearty meal, consider pairing it with grilled chicken or tofu for vegetarians.

When it comes to drinks, a crisp white wine like Chardonnay can complement the creamy and slightly sweet flavors of the Butternut Squash Risotto.

For a non-alcoholic option, a chilled apple or pear cider would make a delightful companion to this rich and comforting autumn dish.