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Butternut Squash and Rice Timbales Recipe

Butternut Squash and Rice Timbales Recipe

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Ingredients

Count

Nutrition

456

Calories

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Ingredients:

Serving

2 cups 1/2-inch pieces peeled butternut squash (about 1 lb)
3 cups trimmed broccoli florets
nonstick vegetable oil spray
2 1/2 cups canned vegetable broth
1 cup arborio rice
2 tbsp olive oil
1 cup chopped onion
2 tbsp chopped fresh parsley
1 tsp chopped fresh thyme
4 garlic cloves, minced
2 tbsp chopped drained oil-packed sun-dried tomatoes
1/3 cup crumbled feta cheese

Directions:

Steam squash until just tender, about 5 minutes. Transfer to bowl. Steam broccoli until crisp-tender, about 4 minutes. Transfer to another bowl; set aside.
Spray four 1 1/4-cup custard cups with nonstick spray. Bring broth and rice to boil in heavy large saucepan. Reduce heat to low, cover and cook until rice is tender but some liquid remains, stirring often, about 20 minutes. Uncover; stir until rice is creamy, about 2 minutes. Meanwhile, heat 1 tablespoon oil in medium nonstick skillet over medium-high heat. Add onion; sauté until golden, about 5 minutes. Add parsley, thyme, and 1 minced garlic clove; sauté 1 minute. Add squash and sun-dried tomatoes; stir to heat through. Mix vegetable mixture and feta into rice. Season with salt and pepper. Divide hot rice mixture among prepared custard cups; press down with back of spoon to compact. Unmold 1 rice timbale onto each of 4 plates.
Heat 1 tablespoon oil in large nonstick skillet over medium-high heat. Add 3 garlic cloves and broccoli; sauté until heated through, about 2 minutes. Spoon broccoli around timbales and serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	455.53 Kcal (1907 kJ)
Calories from fat	124.2 Kcal
		% Daily Value*
Total Fat	13.8g	21%
Cholesterol	12.55mg	4%
Sodium	984.3mg	41%
Potassium	600.75mg	13%
Total Carbs	68.54g	23%
Sugars	6.58g	26%
Dietary Fiber	5.33g	21%
Protein	11.82g	24%
Vitamin C	73.9mg	123%
Iron	2.7mg	15%
Calcium	134.3mg	13%

Amount Per 100 g
Calories	130.5 Kcal (546 kJ)
Calories from fat	35.58 Kcal
		% Daily Value*
Total Fat	3.95g	21%
Cholesterol	3.6mg	4%
Sodium	281.98mg	41%
Potassium	172.1mg	13%
Total Carbs	19.64g	23%
Sugars	1.89g	26%
Dietary Fiber	1.53g	21%
Protein	3.39g	24%
Vitamin C	21.2mg	123%
Iron	0.8mg	15%
Calcium	38.5mg	13%

* 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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