Farro Risotto and Roasted Butternut Squash
This Italian-born grain has a nutty flavor and pleasant chewy texture, and one cooked cup contains 220 calories, 2 grams of fat, 5 grams of fiber, and 8 grams of protein. It's also brimming with antioxidant vitamins A and E.
- 1 cup butternut squash, chopped into bite size pieces
- 2 teaspoons olive oil, divided
- 1/2 teaspoon turmeric
- 2 cups water
- 1/2 cup dry farro
- 1 clove garlic, minced
- 1/4 cup white wine
- 1 cup low sodium broth, chicken or vegetable (keep warm)
- 2 tablespoons grated parmesan
- 1 tablespoon nonfat plain Greek yogurt
- Fresh parsley, chopped (optional)
- Preheat the oven to 400 degrees F and line a cookie sheet with parchment or a silicone baking mat. Toss the squash in 1 teaspoon of oil and place on baking sheet. Sprinkle with turmeric, salt and pepper and bake 20-30 minutes or until softened and edges are browned and crisp.
- Meanwhile, in a small sauce pan, bring 2 cups of water to a boil, add farro and reduce to simmer. Cook for 15-20 minutes. Remove from heat and drain.
- Return pan to stove and set to medium-low heat. Add remaining teaspoon of oil and add garlic. Saute for ~1 minute (don't let the garlic burn!).
- Immediately add farro and white wine and stir until the wine is nearly evaporated off.
- Turn the heat to low and add warmed stock, 1/4 cup at a time, continuously stirring with each addition. Be patient! Don't add more liquid until the previous liquid has been absorbed by the farro. You'll notice the farro start to thicken and swell. This should take 15-25 minutes.
- Once all of the liquid has been added, remove from heat and stir in parmesan, yogurt, and butternut squash. Adjust seasonings if needed and sprinkle with fresh parsley.
- Recipe provided by Jamila Lepore, R.D.N., founder of No Nonsense Nutritionist
Per serving: 320 kcal cal., 8 g fat (2 g sat. fat), 48 g carb., 7 g fiber, 4 g sugar, 11 g pro.. Percent Daily Values are based on a 2,000 calorie diet