Wild Rice Squash Risotto
Low Fat Recipe - Fight the Fat!
By Fitness and Freebies
This creamy dish conjures all the taste and texture of risotto without the time-consuming stirring procedure.
Recipe Ingredients
2/3 cup water
1/3 cup uncooked wild rice
1-1/4 cups diced peeled acorn squash or butternut 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 per serving:
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
See also:
Curried Pineapple Rice
Tomato-Rice Salad
15 Minute Fried Rice
Spicy Rice
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