This risotto is made with brown rice, so you can get lots of whole grains with only 4g of sugar per serving. You can also make the risotto gluten-free by choosing a gluten-free stock like Pacific Natural Foods.
Nutrition information (per serving)
Calories: 160; total fat: 3.5g; saturated fat: 0g; protein: 4g; carbohydrates: 33g; sugar: 4g; fiber: 5g; cholesterol: 0mg; sodium: 250mg
Recipe and photo by Diane Boyd, M.B.A., R.D., L.D.N. of Cape Fear Nutrition.
Makes 6 servings
- 1 Tbsp canola oil
- 1 small sweet onion, finely chopped
- 1 cup uncooked brown rice, short grain
- 1 cup canned pumpkin
- 3 cups low sodium chicken or vegetable stock
- 1/4 tsp dried thyme
- 1 Tbsp freshly squeezed lemon juice
- 1 tsp lemon zest
- 1 Tbsp chopped parsley
How to make it
In a medium saucepan, heat oil and gently cook onions until softened, about 8 minutes.
Add rice and heat until fragrant, stirring often to prevent scorching.
Add pumpkin, broth, and thyme, and bring to a simmer. Cover pot, and cook for 45 minutes; stirring to prevent sticking as needed.
Add lemon juice, lemon zest, and parsley. Fluff with a fork to combine.