Recipe: Butternut Squash and Sausage Risotto
This risotto is filled with exceptionally healthy ingredients. Butternut squash is brimming with antioxidant vitamins A, C, and E along with potassium, magnesium, and vitamin B6. The Italian sausage (about 1.5 ounces per serving) adds a flavorful protein punch, while the cheese adds a salty and some umami flavor.
Skill level: Beginner
Start to Finish: 1 hour, 15 minutes
Prep: 20 minutes
Cook: 55 minutes
1 small to medium butternut squash, cut into 1/2 inch cubes (about 4-5 cups of squash)
3 tablespoons extra-virgin olive oil, divided
½ pound Italian sausage (chicken, turkey, or pork), about 1.5 cups cooked
½ cup chopped yellow onion
1 tablespoon butter
1¼ cups Arborio rice
4 cups vegetable or chicken stock
1 cup water
½ cup finely shredded Parmigiano Reggiano cheese
½ cup finely shredded pecorino romano
1 tablespoon chopped fresh sage
½ teaspoon salt (optional – depending on type of stock used)
1. Preheat oven to 450 degrees Fahrenheit.
2. Place peeled, cubed butternut squash on baking sheet.
3. Drizzle 2 tablespoons olive oil over squash and toss to coat.
4. Bake for 20 minutes or until soft, remove from oven and set aside.
5. While squash is baking, in a large skillet over high heat, add sausage.
6. Brown sausage until fully cooked through, about 7-10 minutes, stirring constantly, drain fat and set aside.
7. Shred cheeses, dice onion and sage leaves.
For the risotto
1. In a large Dutch oven, add 1 tablespoon butter and 1 tablespoon olive oil over medium heat.
2. Add chopped onion and sauté until soft, about 4-5 minutes.
3. Add rice and sauté for 1 minute.
4. Begin adding stock, 1 cup at a time.
5. Stir rice constantly while adding stock and continue adding 1 cup at a time as the rice starts to absorb it, about 30 minutes. When stock runs out, switch to water.
7. When rice begins to get creamy, stop adding water and add parmesan cheese and sage. If rice seems dry or is still crunchy, add additional water 1/4 cup at a time while it is still hot.
9. When risotto has finished absorbing liquid, add in cooked sausage and butternut squash.
10. Test for taste and add salt if desired and serve hot.
Nutrition Information (per serving)
Calories: 469; Total Fat: 22 grams; Protein: 17 grams: Carbohydrates: 52 grams; Sugar: 1 gram; Fiber: 6 grams; Sodium: 682 milligrams
Recipe and photo by Sarah Pflugradt, MS, RDN of Salubrious RD.
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