Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Pumpkin Risotto Casserole
30 min., ready in 1 hr 10 min.
Time:
526
calories
Calories:
Health Score:
77 / 100
Ingredientsfor
- Ingredients
- 250 milliliters Carrot juice
- 1 gram Hokkaido pumpkin (800 grams)
- 1 tsp olive oil
- 1 tsp butter
- 250 grams Arborio rice
- 100 milliliters lemon juice
- 350 milliliters Vegetable broth
- 1 bunch parsley
- 1 pc Parmesan (80 grams)
- 4 Tbsps breadcrumbs
- 3 Tbsps Pumpkin seed oil
- salt
- peppers
Preparation
1.
Heat carrot juice in a pot. Peel and quarter pumpkin, core and cut into 1/2 cm (approximately 1/5 inch) wide strips. Grease baking dish with olive oil.
2.
Heat butter in a large saucepan. Saute rice on over low heat until softened. Add lemon juice, carrot juice and broth and bring to a boil, stirring constantly. Arrange rice in a baking dish and top with pumpkin slices.
3.
Rinse parsley, shake dry, pluck off leaves and chop finely. Mix Parmesan, breadcrumbs and pumpkin seed oil to a paste and add parsley. Season with salt and pepper, and spread paste on top of pumpkin slices.
4.
Bake in preheated oven at 200°C (approximately 400°F) (fan oven 180°C; gas mark 3) for about 30-40 minutes. If casserole browns too quickly, cover with aluminum foil. Serve.
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 526 cal. | (25 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 71 g | (47 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.4 g | (21 %) |