Diabetic Cooking


Winter Squash Risotto



  • 2 tablespoons olive oil
  • 1 small butternut squash or medium delicata squash, peeled and cut into 1-inch pieces (about 2 cups)
  • 1 large shallot or small onion, finely chopped
  • 1/2 teaspoon paprika
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 cup uncooked arborio rice
  • 1/4 cup dry white wine (optional)
  • 4 to 5 cups hot reduced-sodium vegetable broth
  • 1/2 cup grated Parmesan or Romano cheese


Heat oil in large nonstick skillet over medium heat. Add squash; cook and stir 3 minutes. Add shallot; cook and stir 3 to 4 minutes or until squash is almost tender. Stir in paprika, thyme, salt, and pepper. Add rice; stir to coat.

Add wine, if desired; cook and stir until wine is absorbed. Add broth, 1/2 cup at a time, stirring frequently until broth is absorbed before adding next 1/2 cup. Continue adding broth and stirring until rice is tender and mixture is creamy, about 20 to 25 minutes.

Sprinkle with cheese just before serving. (For a dairy-free risotto, omit the cheese, or replace it with a dairy-free version.)

Yield: 4 to 6 servings.

Nutrition Facts Per Serving:
Calories: 228, Carbohydrates: 35 g, Protein: 8 g, Fat: 7 g, Saturated Fat: 2 g, Cholesterol: 6 mg, Sodium: 573 mg, Fiber: 4 g

Exchanges per serving: 2 Diabetic Carb Count, 2 Bread/Starch.

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