Squash Risotto


2 cups pureed squash*
6 cups low-sodium, fat-free chicken broth, divided
¾ cup caramelized onions **
1 tsp. fresh minced rosemary or ½ tsp. dried, minced rosemary
1 tsp. dried sage
½ cup dry white wine
3 tbsp. sugar
1 tsp. sal
½ tsp. pepper
3/4 lb. orzo pasta
3 tablespoons butter
½ cup grated Parmesan cheese


Each serving provides approximately: 230 calories, 6g protein, 32g carbohydrate, 2g fiber, 8g fat, (4.5g saturated), 20mg cholesterol, 6mcg DFE folate, 1.27mg iron, 550mg sodium.

Source: Wheat Foods Council

squash risotto


*Puree squash: combine the roasted meat of one butternut (or similar) squash with 2 cups chicken broth and puree in a blender. (May have extra pureed squash which can be frozen for another time).

** To make caramelized onions:

  1. 1 large onion, sliced into rings
  2. 3 tablespoons butter
  3. 3 tablespoons brown sugar, packed
  4. Place ingredients in skillet and cook until onions are brown and soft and all the liquid has dissipated. Set aside.
  5. In a large pot, combine pureed squash and remaining chicken broth. Add all remaining ingredients (Except for the orzo, butter and Parmesan cheese) and bring to boiling.
  6. Add the orzo and simmer until orzo is soft and mixture thick for serving.
  7. Stir in butter and cheese.
  8. Serve immediately. Freezes well.