Butternut Squash RisOATto

GF NF SF Oct 11, 2024

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This butternut squash risOATto doesn't use arborio rice. Instead, I'm using rolled oats as my base. Oats get just as creamy for a perfect risotto, while also being a whole grain and containing 5x the fiber and 2x the protein of white rice. Plus, I always have oats on hand; I don't need to buy a specific type of rice just for 1 dish. The butternut squash provides some mild sweetness while also making the risotto creamy without the need for butter. The combination of toasting the oats and the grated cheese gives this dish a classic but elevated feel that you're sure to love. It's vegetarian and gluten free, and can be made vegan by swapping the grated cheese for nutritional yeast and chicken bouillon for veggie bouillon.

BUTTERNUT SQUASH
- 1 medium, peeled and diced (875 g) Butternut squash
- 1 tbsp (15 g) Extra virgin olive oil
- 1 tbsp (10 g) Garlic powder
- 1 tbsp (10 g) Onion powder
- 1 tsp (3 g) Black pepper, ground
- 1 tsp (6 g) Salt

RISOATTO
- 3 cup (240 g) Rolled oats
- 1 tbsp (15 g) Extra virgin olive oil
- 1 tbsp (12 g) Chicken bouillon powder
- 4 1/2 cup (1080 g) Water
- 1/2 cup (60 g) Grated parmesan cheese

1. Peel and dice the butternut squash, and add to a large bowl. Season with olive oil, garlic powder, onion powder, black pepper, and salt

2. Transfer to a parchment lined baking sheet, and roast for 45 minutes at 350F

3. Wait about half an hour before starting the risOATto, since you want the oats to be done around the same time as the butternut squash is done roasting

4. Heat EVOO in a Dutch oven over medium heat. Add oats and bouillon powder, and toast the oats until fragrant, about 5 minutes

5. Add in the water and simmer uncovered with occasional stirring until creamy (about 10 minutes)

6. Add all the butternutsquash into the pot, and vigorously stir until all the butternut squash has melted in. Stir in the grated cheese, and serve

https://www.poormanprotein.com/recipes/butternut-squash-risotto

Servings: 6
Calories: 316
Protein: 11 g
Fat: 11 g
Carbs: 48 g
Fiber: 7 g

Description

This butternut squash risOATto doesn't use arborio rice. Instead, I'm using rolled oats as my base. Oats get just as creamy for a perfect risotto, while also being a whole grain and containing 5x the fiber and 2x the protein of white rice. Plus, I always have oats on hand; I don't need to buy a specific type of rice just for 1 dish. The butternut squash provides some mild sweetness while also making the risotto creamy without the need for butter. The combination of toasting the oats and the grated cheese gives this dish a classic but elevated feel that you're sure to love. It's vegetarian and gluten free, and can be made vegan by swapping the grated cheese for nutritional yeast and chicken bouillon for veggie bouillon.

Time

Prep Time:

15 minutes

Cook Time:

45 minutes

Total Time:

1 hour

Cost

Total Cost:

Cost per Serving:

$0.66

Ingredients

Serving(s)

Butternut Squash

1 medium, peeled and diced Butternut squash
1 tbsp Extra virgin olive oil
1 tbsp Garlic powder
1 tbsp Onion powder
1 tsp Black pepper, ground
1 tsp Salt

RisOATto

3 cup Rolled oats
1 tbsp Extra virgin olive oil
1 tbsp Chicken bouillon powder
4 1/2 cup Water
1/2 cup Grated parmesan cheese

Instructions

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1. Peel and dice the butternut squash, and add to a large bowl. Season with olive oil, garlic powder, onion powder, black pepper, and salt

2. Transfer to a parchment lined baking sheet, and roast for 45 minutes at 350F

3. Wait about half an hour before starting the risOATto, since you want the oats to be done around the same time as the butternut squash is done roasting
4. Heat EVOO in a Dutch oven over medium heat. Add oats and bouillon powder, and toast the oats until fragrant, about 5 minutes
5. Add in the water and simmer uncovered with occasional stirring until creamy (about 10 minutes)

6. Add all the butternutsquash into the pot, and vigorously stir until all the butternut squash has melted in. Stir in the grated cheese, and serve

Nutrition Facts

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Servings: 6

Calories: 316

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Total Fat: 10.9g (14 %)

Saturated Fat: 2.8g (14 %)

Polyunsaturated Fat: 1.6g

Monounsaturated Fat: 5.2g

Cholesterol: 9mg (3 %)

Sodium: 1005mg (44 %)

Total Carbohydrate: 48.3g (18 %)

Fiber: 7.1g (25 %)

Net Carbs: 41.2g

Total Sugar: 4.3g

Protein: 10.7g (21 %)

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Vitamin B12: 0.17mcg (7 %)

Vitamin D: 0.0mcg (0 %)

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Calcium: 204mg (16 %)

Iron: 3.13mg (17 %)

Magnesium: 169mg (40 %)

Potassium: 721mg (15 %)

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Glycemic Index

:

50.9

Glycemic Load

:

24.7

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