Home > Low Fat Recipes II > Wild Rice Squash Risotto

Low Fat Symbol

Wild Rice Squash Risotto

Low Fat Recipe

This creamy Wild Rice Squash Risotto dish conjures all the taste and texture of risotto without the time-consuming stirring procedure.

Wild Rice Squash Risotto


2/3 cup water
1/3 cup uncooked wild rice
1-1/4 cups diced peeled acorn squash
2 poblano chiles (about 1/4 pound)
1 cup fat free reduced sodium chicken broth
1-1/2 cups cooked Arborio rice
1/2 cup (2 ounces) grated fresh Romano cheese
2 tablespoons butter
1 tablespoon chopped fresh or 1 teaspoon dried thyme
1/4 teaspoon salt
1/4 teaspoon black pepper

Recipe Directions

Bring the water to a boil in a medium saucepan. Add wild rice; cover, reduce heat, and simmer 1 hour or until tender. Set aside. Cook squash in boiling water 4 minutes or until tender. Rinse squash with cold water; drain. Preheat broiler.

Cut the poblanos in half lengthwise; discard the seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil for 10 minutes or until blackened, turning occasionally. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel and chop poblanos. Set aside.

Bring the broth to a boil in a large saucepan. Add the cooked wild rice and Arborio rice; cook 2 minutes, stirring constantly. Reduce the heat to medium, and add the cheese and butter, stirring until the cheese melts. Add squash, poblanos, thyme, salt, and pepper; cook 2 minutes or until thoroughly heated.

Nutrition Information

Recipe makes 4 servings
Serving size: 1-cup
Calories: 322; Fat: 10g; Protein: 10.7g; Carbohydrates: 47.8; Fiber: 2.4g; Cholesterol: 30mg; Sodium: 500mg

You may also like...

Colon Cleanse by Digestive Science

Instant Wrinkle Reducer

Shave No More