Pumpkin Risotto (Risotto Di Zucca)

The traditional butter and cream in this recipe have been replaced with olive oil and yogurt. With pumpkin, the risotto achieves a creamy consistency without the extra fat.

Prep Time: 5 minutes Cooking Time: 25 minutes

Nutrition Facts

Serving Size: 1/3 cup

  • Calories 300
  • Carbohydrate 41 g
  • Protein 11 g
  • Fat 3.0 g
  • Saturated Fat 0.0 g
  • Sugars 3 g
  • Dietary Fiber 2 g
  • Cholesterol 10 mg
  • Sodium 230 mg
  • Potassium 420 mg

This Recipe Serves 10

Ingredients

3 tablespoons extra virgin olive oil
1 small yellow onion, minced
2 cups Arborio or carnaroli rice
1 1/4 pounds fresh pumpkin, finely chopped
1 cup white wine
6 cups vegetable stock
4 ounces grated parmigiano-reggiano cheese
2 tablespoons low-fat yogurt

Instructions

  1. In a heavy-bottomed saucepan, warm the oil over medium heat. When the oil is hot, add the onion and sauté until tender, about 3-5 minutes, but do not let the onion brown.
  2. Add the rice and the pumpkin, and stir. Add the wine. Stir and cook until the wine evaporates.
  3. Add just enough stock to cover the rice. Mix slowly, making sure the rice does not stick to the bottom of the pan. Once the stock is nearly absorbed, add more stock to cover. Repeat this process until the rice has absorbed all the broth, about 18-19 minutes. The rice should be cooked through with a slightly chewy texture.
  4. Remove risotto from heat. Add the parmigiano-reggiano and yogurt. Mix vigorously until the risotto is well blended and has a creamy texture.
  5. Serve immediately.

Chef Tip: Any seasonal vegetable, or even fresh seafood, could be substituted for the pumpkin in this recipe.

Choices/Exchanges: 2 1/2 Starch, 1/2 High-Fat Protein, 1 Fat

From The Italian Diabetes Cookbook by Amy Riolo

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