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Baked Rice with Butternut Squash Recipe

Baked Rice with Butternut Squash Recipe

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Ingredients

Count

Nutrition

261

Calories

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Ingredients:

Serving

1 butternut squash (about 1 1/2 lb)
2 cups fat-free , less-sodium chicken broth
1 cup water
1 tbsp chopped fresh or 1 tsp dried rubbed sage
1 tsp olive oil
1 cup diced onion
2 garlic cloves, minced
1 cup uncooked arborio or other short-grain rice
1/4 cup dry white wine
1 tsp chopped fresh or 1/4 tsp dried thyme
1/2 tsp salt
1/4 tsp black pepper
cooking spray
1/4 cup (1 oz) grated fresh parmesan cheese
fresh thyme sprigs (optional)

Directions:

Preheat oven to 350°.
Place squash on a baking sheet. Bake at 350° for 30 minutes or until tender; cool. Peel squash; cut in half lengthwise. Discard seeds and membranes; cut into 1/2-inch cubes. Increase oven temperature to 400°.
Bring broth, water, and sage to a simmer in a medium saucepan (do not boil). Heat oil in a large nonstick skillet over medium-high heat. Add onion; sauté 6 minutes. Add garlic; sauté 2 minutes. Add rice; sauté 1 minute. Stir in squash, broth mixture, wine, chopped thyme, salt, and pepper; cook 5 minutes, stirring occasionally.
Place rice mixture in a 13 x 9-inch baking dish coated with cooking spray. Bake at 400° for 30 minutes. Stir mixture gently. Sprinkle with cheese; bake an additional 5 minutes or until cheese melts. Garnish with fresh thyme sprigs, if desired.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	261.49 Kcal (1095 kJ)
Calories from fat	13.99 Kcal
		% Daily Value*
Total Fat	1.55g	2%
Cholesterol	1.04mg	0%
Sodium	391.26mg	16%
Potassium	627.09mg	13%
Total Carbs	45.86g	15%
Sugars	5.06g	20%
Dietary Fiber	3.43g	14%
Protein	12.73g	25%
Vitamin C	27mg	45%
Vitamin A	1.1mg	38%
Iron	3.1mg	17%
Calcium	147.9mg	15%

Amount Per 100 g
Calories	83.6 Kcal (350 kJ)
Calories from fat	4.47 Kcal
		% Daily Value*
Total Fat	0.5g	2%
Cholesterol	0.33mg	0%
Sodium	125.09mg	16%
Potassium	200.48mg	13%
Total Carbs	14.66g	15%
Sugars	1.62g	20%
Dietary Fiber	1.1g	14%
Protein	4.07g	25%
Vitamin C	8.6mg	45%
Vitamin A	0.4mg	38%
Iron	1mg	17%
Calcium	47.3mg	15%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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