Butternut squash and mushroom risotto – great healthy recipe
AS you know, I’m a passionate believer in the old saying “Eat healthy to live healthy.” So I’m really excited that our superchef Simon Smith has produced a recipe for you this week which features one of Nature’s superfoods – butternut squash. As head chef at Tameside NHS hospital in Manchester, Simon knows the importance of serving meals which are packed with all the good things our bodies need.
Butternut squash is low in fat and high in fibre, so it is an exceptionally heart-friendly vegetable. The fibre content is an aid to weight loss because just like a Slimpod it gives you a feeling of fullness.
It is also a good source of vitamins C, E and B6 plus a whole load of other important nutrients, so it helps protect skin, improves eyesight and boosts the immune system. One last amazing fact: a cup of cubed butternut squash contains more potassium than a large banana. Potassium is essential for bone health.
Let me know how much you like Simon’s recipe by leaving a comment below – he loves reading all your feedback.
Butternut squash and mushroom rissoto
PREPARATION TIME: 15mins
COOKING TIME: approx. 40mins
200g Butternut Squash (Diced)
360g Arborio Rice
1 Medium Onion (Diced)
150g Chestnut Mushrooms (sliced)
2clv Garlic (pureed)
1 Spring Onion (chopped)
750ml Vegetable Stock (hot)
100ml White Wine
10g Olive Oil
10g Fresh Basil
10g Fresh Parsley
2inch deep Sauté Pan
Small Vegetable Knife
Place the risotto pan on a low heat on the cooker and add the olive oil, butter and garlic. Stir continuously until all the butter has melted. Add the butternut squash, onion and mushrooms and stir until coated in the garlic butter, allow to sauté for approx. 5 min or till vegetables have slightly softened
Reduce the heat to a low setting and add the rice. Stir the rice, spring onion and basil into the butter and veg mix and allow to sauté in the pan until the rice becomes semi-transparent. The continuous stirring of this dish is a factor in creating a creamy texture.
Increase the heat and add the wine allow the wine to simmer and absorb into the rice mix while continuing to stir.
Add a cup of veg stock into the pan stir the stock into the mix and allow simmering then continually stirring the rice mixture through the stock until it is all absorbed.
Repeat the last step one cup of stock at a time until all the stock is absorbed. The rice should have a soft texture with a slight crunch in the bite. Season and allow to rest for 5mins.
Then serve with a small helping of fresh parmesan cheese and a sprinkle of fresh parsley.