Easy Butternut Squash Risotto

Easy Butternut Squash Risotto
Servings: 4
Prep time: 5 mins; cooking time: 14 mins
Nutrition/serving: 256 calories,
8 g fat (2g Sat, 4g mono, 1g poly)
41g carbohydrates, 10g protein 

 

 

 

 

 

 

 

 

INGREDIENTS

  • 1 medium butternut squash 
  • 1 1/4 cup brown rice 
  • 1 tablespoon olive oil
  • 1 large shallot, minced
  • 1 (14-ounce) can fat-free, less-sodium chicken broth
  • 1/2 cup grated fresh Parmesan cheese, plus additional for garnish
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper 

 

PREPARATION

  1. Cut squash in half lengthwise.
  2. Place the squash halves, cut sides down, on plastic wrap in microwave. Cook on HIGH 10 minutes or until cooked through. Scoop flesh into medium bowl, stir until smooth, and set aside.
  3. Microwave rice according to package directions, omitting butter.
  4. Heat oil in a medium saucepan over medium heat. Add shallot; cook 2 minutes, stirring. Add rice.
  5. Alternately stir in squash and broth, 1/2 cup at a time ...

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Posted Monday, Aug. 11, 2014 by Michael Gonzales in Recipes, Entrees, Side Dish

 
 
 

Oven-Fried Squash Spears

Oven-Fried Squash Spears
Serves: 4
Nutrients per serving (6 squash spears and 2 tbsp sauce):
Calories: 80, Total Fat: 3 g, Sat. Fat: 3 g, Carbs: 18 g, Fiber: 4 g,
Sugars: 7 g, Protein: 8 g,  Sodium: 272 mg, Cholesterol: 18 mg

 

 

 

 

 

 

 

 

 

Ingredients

  • 2 egg whites
  • 1/3 cup skim milk
  • 2 1-oz slices reduced-calorie whole-grain bread
  • 1 tsp paprika
  • 1 tsp dried thyme
  • 1 tsp onion powder
  • 1/2 tsp garlic powder
  • 1/8 tsp ground cayenne pepper
  • 2 medium zucchini, cut in eighths lengthwise
  • 1 medium yellow squash (such as crookneck), cut in eighths lengthwise
  • Olive oil cooking spray
  • 1/4 tsp sea salt
  • 1 lemon, quartered

Sauce

  • 1/2 cup reduced-fat sour cream
  • 1 clove garlic, minced
  • 2 tsp mild Louisiana hot sauce

 

Instructions

  1. Preheat oven to 450°F. In a medium bowl, whisk together egg whites and milk until well blended. Place bread in a blender or food ...

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Posted Wednesday, April 9, 2014 by Christa Gonzales in Recipes, Side Dish

 
 
 

A Seafood & Squash Nashville Holiday

A Seafood & Squash Nashville Holiday

It's hard to believe it's December 12 already!  With the cold outside and the holidays bearing down on us, our thoughts turn to the menu for the upcoming parties, get-togethers and big holiday meals.  While seafood and squash for the holidays may seem a bit unorthodox, they’re guaranteed to be delicious!  This season, think outside of the box when it comes to your holiday menu and add some fresh ingredients to round out a healthier meal.  Today we bring you some healthier alternatives from some of Nashville’s most notable food experts:  Watermark Restaurant, Whole Foods and Chef Colby.  Enjoy and let us know which is your favorite recipe.  

 

Pan seared Diver scallops over white asparagus, young arugula and granny smith apples in a passion fruit vinaigrette

12th Ave South mainstay Watermark restaurant is one of Nashville's finest and favorite restaurants year after year.  The location ...

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Posted Tuesday, Dec. 11, 2012 by Michael Gonzales in Holiday Happenings, Recipes, Entrees, Side Dish, Soups

 
 
 

Curried Butternut Squash Bisque

Curried Butternut Squash Bisque

 

Prep Time: 5 minutes     Cook Time: 30 minutes    
Total Time: 35 minutes
 

 

 

 

 

 

 

 

 

 

 

 

 

 

Ingredients

  • 2-3 lbs butternut squash cubed
  • 1 leek, cleaned and cut into thin round or half moon pieces
  • 1 yellow onion, diced
  • 3 garlic cloves, chopped
  • 4 c. vegetable stock
  • 1 can coconut milk
  • 1 T. curry (less if you like less spice)
  • 1 t. cayenne
  • 1/2 T. Garam Masala
  • Coconut Oil
  • Salt
  • Pepper

Instructions

  1. Saute onion and leek until translucent in coconut oil over medium heat.
  2. Add garlic and spices. Cook until fragrant, about 1-2 minutes.
  3. Add stock and butternut pieces and simmer until squash is soft, about 20-25 minutes.
  4. Use an immersion blender or regular blender to puree the soup to a smooth consistency.
  5. Stir in coconut milk and season to taste. Bring to a simmer then serve warm with Gluten Free Herbed Crackers.

Notes

Provided by Chef Colby at www.chefcolby.com

 

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Posted Tuesday, Dec. 11, 2012 by Michael Gonzales in Recipes, Appetizers, Entrees, Side Dish, Soups