Butternut Squash, Mushroom, Chicken, Brown Rice and Quinoa Risotto

BCBSIL Connect Team — Fri, 25 Aug 2023 14:49:17 GMT

Current Revision posted to Recipe Book by BCBSIL Connect Team on 8/25/2023 2:49:17 PM

Ingredients: Makes 4 servings

1 lb. Chicken Breast
1/2 tsp Lemon Juice
1 tsp Canola Oil
1/2 tsp Black Pepper
1 gal Chicken Broth, Low Sodium
1 1/2 TBSP Canola Oil
8 oz Shiitake Mushrooms, stemmed, sliced
4 oz Onions, finely chopped
9 oz Brown Rice, dry
8 oz Butternut Squash, ½” diced
4 oz Quinoa
1/4 cup Parsley, chopped
1 1/2 TBSP Parmesan, grated

Directions:

Cut chicken breasts into 4 oz portions. Toss chicken in lemon and oil. Sprinkle with pepper. Mark chicken breasts on grill. Cook until an internal temperature of 165oF is reached. Chill and dice chicken into ¼” cubes.
Bring broth to a simmer.
Heat oil in a saucepan. Add mushrooms and onions. Cook until lightly caramelized. Add brown rice. Allow rice to toast while stirring for about 1 minute. Add broth 1 ladle at a time, allowing farro to absorb all liquid before adding the next ladle.
When rice is halfway cooked, add butternut squash and quinoa. Continue cooking until all grains/vegetables are tender and liquid is used.
Just before removing from the heat, stir in diced chicken, parsley and parmesan.

Registered Dietitian NOTE: Choose low sodium or no-salt-added broths and stocks to help keep the sodium in check.

Serving Size:
Service size: 2 cups

Nutritional Information:
590 calories, 12 g fat, 2 g saturated fat, 600 mg sodium, 88 g carbohydrate, 7 g sugar, 7 g fiber, 33 g protein

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: Entree, Recipe book, American, General Healthy - Health Conscious, High fiber, High blood pressure - Sodium Conscious, Heart Disease - Heart Conscious