Brown rice and pumpkin risotto

Brown rice and pumpkin risotto

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This risotto is made with brown rice, so you can get lots of whole grains with only 4g of sugar per serving. You can also make the risotto gluten-free by choosing a gluten-free stock like Pacific Natural Foods.

Nutrition information (per serving)

Calories: 160; total fat: 3.5g; saturated fat: 0g; protein: 4g; carbohydrates: 33g; sugar: 4g; fiber: 5g; cholesterol: 0mg; sodium: 250mg

Recipe and photo by Diane Boyd, M.B.A., R.D., L.D.N. of Cape Fear Nutrition.

6

Ingredients 

1 Tbsp canola oil

1 small sweet onion, finely chopped

1 cup uncooked brown rice, short grain

1 cup canned pumpkin

3 cups low sodium chicken or vegetable stock

1/4 tsp dried thyme

1 Tbsp freshly squeezed lemon juice

1 tsp lemon zest

1 Tbsp chopped parsley

How to make it 

In a medium saucepan, heat oil and gently cook onions until softened, about 8 minutes.

Add rice and heat until fragrant, stirring often to prevent scorching.

Add pumpkin, broth, and thyme, and bring to a simmer. Cover pot, and cook for 45 minutes; stirring to prevent sticking as needed.

Add lemon juice, lemon zest, and parsley. Fluff with a fork to combine.

Lightened-up recipes

Cook Time: 

53

Prep Time: 

10

Fitness

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September 28, 2017 at 03:58PM