By Mayo Clinic Staff

Dietitian's tip:

Traditional risotto is made with uncooked white rice. Brown rice adds fiber and nutrients, but it takes a long time to make risotto this way. That's why this recipe calls for partially cooking the rice.

Number of servings

Serves 6
  1. Healthy carb

Ingredients

  1. 1/2 cup uncooked brown sushi rice
  2. 1 teaspoon olive oil
  3. 1 cup diced onion
  4. 4 cups low-sodium chicken stock
  5. 1 cup white wine
  6. 2 cups roasted butternut squash, chopped
  7. 1 cup chopped zucchini
  8. 1/2 cup frozen peas
  9. 5 chopped crimini mushrooms
  10. 1 tablespoon chopped sage
  11. 1 teaspoon chopped thyme
  12. 1/2 cup shredded Asiago cheese
  13. 1 tablespoon heavy cream
  14. 1/2 teaspoon kosher salt
  15. 1/2 teaspoon ground black pepper

Directions

Follow package directions to partially cook the rice for about 40 minutes. Drain excess water and set aside.

Preheat a medium saute pan to medium-high heat and add olive oil. Add the onions and saute until soft. Add the rice to the pan and saute with the onions for about 2 minutes, stirring continuously.

Reserve 1/2 cup of stock. Then pour 1/2 cup of stock into saute pan and let it absorb into the rice. Stir in 1/2 cup of wine and let it absorb into the rice. Continue adding stock and wine in 1/2-cup increments, cooking each time until the liquid is absorbed before adding more, about 30 to 45 minutes total. Add the squash, zucchini, peas, mushrooms, sage and thyme to the pan, and cook until the vegetables are soft, about 3 to 5 minutes. Add the last 1/2 cup of the stock. Once the stock is absorbed into the rice, add the cheese, cream, salt and pepper; stir well.

Nutritional analysis per serving

Serving size: 3/4 cup

  • Calories 171
  • Total fat 5 g
  • Saturated fat 3 g
  • Trans fat 0 g
  • Monounsaturated fat 0 g
  • Cholesterol 13 mg
  • Sodium 362 mg
  • Total carbohydrate 24 g
  • Dietary fiber 3 g
  • Total sugars 4 g
  • Protein 8 g

Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.

April 23, 2016