Healthy Recipe: Butternut Squash Risotto

There are many reasons why the pressure cooker, Instant Pot®, has achieved cult-like status. You can cook a wide variety of foods quickly without defrosting, including soup, steel cut oats, vegetables and chicken. Slow-cooking retains the vitamins and nutrients of the food. It’s also safe to use and the number of delicious, easy-to-prepare recipes continues to increase.

Butternut Squash is an excellent source of potassium, fiber and Vitamin A.  Like most vegetables, it contains no fat, no cholesterol and is sodium-free. Enjoy!

Instant Pot® Butternut Squash Risotto
Makes 6 servings (1 3/4 cups)

Ingredients:

• 2 tablespoons olive oil
• 1/2 cup chopped leek (from 1 large leek)
• 1/4 cup shallot (from 1-2 small shallots)
• 3 garlic cloves
• 10 sage leaves
• 2 cups Arborio rice
• 1/4 cup white wine
• 4 cups unsalted chicken broth
• 1 lb (16 ounces). cubed butternut squash
• 2 ounces shredded Parmesan cheese (1/2 cup)
• 1/4 – 1/2 teaspoon salt (taste before adding it all!)
• 1/2 teaspoon black pepper
• Extra shaved Parmesan cheese and sage leaves for topping

Preparation:

1. Set Instant Pot® to sauté. Add olive oil and butter; heat until butter is melted.
2. Add leek, shallot, garlic and sage; cook, stirring often until softened, about 5 minutes.
3. Add rice; cook, stirring often, for 2 minutes. Stir in wine and cook 1 minute. Stir in chicken broth and squash.
4. Cover Instant Pot® and fasten the lid. Make sure the steam valve is LOCKED. Set to HIGH pressure for 6 minutes. Release pressure naturally once the cooking ends. Uncover and turn off the Instant Pot®.
5. Stir in grated Parmesan cheese, salt and pepper. Garnish with shaved Parmesan and leaf sage. Optional, but highly recommended.

Tips:

• You can use 1/4 cup of chicken broth instead of wine, but traditional risotto does use wine. Use a wine you would drink, not a cooking wine.
• I use a boxed chicken broth with minimal sodium. If you use a regular one or 33% reduced sodium, I’d taste the risotto before adding the salt. You can always add more salt, but you can’t take the salt out.
• I used a butternut squash that I cut up, however they do sell butternut squash cubes already pre-cut to help save you some time (and arm strength!).
• This recipe can easily be halved if you’re preparing it for one.

Nutritional information (per 1 ¾ cup serving): Calories 350, Total Fat 7 g, Saturated Fat 2 g, Sodium 355 mg, Carbohydrate 60 g, Protein 12 g.

About Amy Kimberlain
Amy Kimberlain is a registered dietitian and Certified Diabetes Educator and Care Specialist (CDCES) with Community Health at Baptist Health South Florida. She has 20 years of experience in nutrition and dietetics. Active in the community, She has contributed her expertise to various public health initiatives, including childhood obesity, diabetes and family health. She is an academy media spokesperson for the Academy of Nutrition and Dietetics, the world’s largest organization of food and nutrition professionals. Ms. Kimberlain earned bachelor’s degrees in nutrition and Spanish from Florida State University. She is also an avid runner and registered yoga teacher.

Tags: healthy recipes