Creamy Egg and Squash Risotto
Creamy Egg and Squash Risotto
PREP TIME: 10 minutes
COOK TIME: 20 minutes
SERVES: 4
Creamy Egg and Squash Risotto
PREP TIME: 10 minutes
COOK TIME: 20 minutes
SERVES: 4
Ingredients
This risotto recipe is a great one pot meal made with squash, kale, eggs and cheese. Adding a fried egg on top when serving is a simple way to add more protein to this delicious and creamy dish.
- 6 cups (1.5 L) vegetable or chicken broth (approx)
- 2 tbsp (30 mL) canola oil
- 2 cups (500 mL) diced butternut squash
- 1 small onion, diced
- 2 cloves garlic, minced
- 2 tbsp (30 mL) chopped fresh parsley
- ½ tsp (2 mL) Italian herb seasoning
- 1 ½ cups (375 mL) arborio rice
- 2 cups (500 mL) chopped kale leaves
- 3 large eggs
- 1 cup (250 mL) grated Parmesan cheese
- ¼ tsp (1 mL) salt
- 4 large fried eggs (see tip)
- Freshly grated Parmesan cheese and balsamic glaze (optional)
Preparation
In a saucepan, heat broth over medium heat and keep warm over low heat.
In a large saucepan, heat oil over medium heat. Cook, squash, onion, garlic, parsley and seasoning, stirring often for about 5 minutes or until starting to brown. Stir in rice until well coated.
Add broth, 1/2 cup (125 mL) at a time, cooking and stirring until each addition is absorbed before adding the next, for about 16 minutes or until rice is tender and creamy. Stir in kale and cook, stirring for 2 minutes or until wilted, adding more broth if necessary.
Meanwhile, in a bowl, whisk eggs with grated cheese and salt. Remove saucepan from heat and stir in egg mixture until creamy and cheese is melted.
Spoon into shallow bowls and top with fried egg and drizzle with balsamic glaze, if desired to serve.
In Partnership With
Ingredients
This risotto recipe is a great one pot meal made with squash, kale, eggs and cheese. Adding a fried egg on top when serving is a simple way to add more protein to this delicious and creamy dish.
- 6 cups (1.5 L) vegetable or chicken broth (approx)
- 2 tbsp (30 mL) canola oil
- 2 cups (500 mL) diced butternut squash
- 1 small onion, diced
- 2 cloves garlic, minced
- 2 tbsp (30 mL) chopped fresh parsley
- ½ tsp (2 mL) Italian herb seasoning
- 1 ½ cups (375 mL) arborio rice
- 2 cups (500 mL) chopped kale leaves
- 3 large eggs
- 1 cup (250 mL) grated Parmesan cheese
- ¼ tsp (1 mL) salt
- 4 large fried eggs (see tip)
- Freshly grated Parmesan cheese and balsamic glaze (optional)
Preparation
In a saucepan, heat broth over medium heat and keep warm over low heat.
In a large saucepan, heat oil over medium heat. Cook, squash, onion, garlic, parsley and seasoning, stirring often for about 5 minutes or until starting to brown. Stir in rice until well coated.
Add broth, 1/2 cup (125 mL) at a time, cooking and stirring until each addition is absorbed before adding the next, for about 16 minutes or until rice is tender and creamy. Stir in kale and cook, stirring for 2 minutes or until wilted, adding more broth if necessary.
Meanwhile, in a bowl, whisk eggs with grated cheese and salt. Remove saucepan from heat and stir in egg mixture until creamy and cheese is melted.
Spoon into shallow bowls and top with fried egg and drizzle with balsamic glaze, if desired to serve.
RECIPE TIP
How to fry eggs: In a large nonstick skillet, heat 1 tbsp (15 mL) canola oil over medium heat. Crack eggs into skillet and fry until white is set. Sprinkle with salt and pepper if desired. Flip egg and cook until yolk is still slightly runny.
DID YOU KNOW?
Bone is a living tissue, that is constantly renewing and repairing itself from everyday wear and tear. However, like many nutrients, calcium is absorbed less effectively as we age. Try out our calcium calculator to see if you are getting enough in your daily diet.
Emily Richards
Nutritional Information
-
Calories650
-
Saturated8g
-
Fat24g
-
Cholesterol310mg
-
Sodium1730mg
-
Fibre5g
-
Potassium700mg
-
Carbohydrate79g
-
Sugars6g
-
Iron17%
-
Vitamin A98%
-
Vitamin B120%
-
Vitamin C65%
-
Vitamin D4%
-
Vitamin K≥251%
-
Calcium450mg
-
Protein27g
-
Zinc0%
-
Magnesium≥18%
* The percentage of calcium is based on the Osteoporosis Canada’s daily calcium requirement for people under 50 years of age of 1000 mg.
Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium and vitamin D while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.
RECIPE TIP
How to fry eggs: In a large nonstick skillet, heat 1 tbsp (15 mL) canola oil over medium heat. Crack eggs into skillet and fry until white is set. Sprinkle with salt and pepper if desired. Flip egg and cook until yolk is still slightly runny.
DID YOU KNOW?
Bone is a living tissue, that is constantly renewing and repairing itself from everyday wear and tear. However, like many nutrients, calcium is absorbed less effectively as we age. Try out our calcium calculator to see if you are getting enough in your daily diet.
Nutritional Information (Per Serving)
-
Calories650
-
Saturated8g
-
Fat24g
-
Cholesterol310mg
-
Sodium1730mg
-
Fibre5g
-
Potassium700mg
-
Carbohydrate79g
-
Sugars6g
-
Iron17%
-
Vitamin C65%
-
Vitamin B120%
-
Calcium450mg
-
Protein27g
-
Vitamin A98%
-
Zinc0%
-
Vitamin D4%
