Last Updated on November 21, 2024 by Arif Chowdhury
When it comes to comfort food, risotto often ranks high on the list. Creamy, rich, and oh-so-satisfying, it’s no wonder this Italian staple has a special place in our hearts.
But what if we could elevate this classic dish into something not only delicious but also nourishing? Enter Tuna Avocado and Roasted Squash Risotto – a creamy risotto infused with roasted butternut squash, fragrant sage, and nutritious tuna flakes.
This delightful recipe is not just a treat for your taste buds; it’s also a fantastic weight loss recipe packed with wholesome ingredients.
Let’s dive into the world of risotto and discover how to make this exquisite dish!
Why Choose This Recipe?
Before we get into the nitty-gritty of the recipe, let’s talk about the benefits of the ingredients featured in our Tuna Avocado and Roasted Squash Risotto.
Nutritional Powerhouses
- Butternut Squash: This vibrant orange vegetable is not just pretty on the plate; it’s also a nutritional powerhouse. Butternut squash is rich in vitamins A and C, which are essential for maintaining healthy vision and boosting your immune system. Did you know that one cup of cooked butternut squash contains about 82 calories and is packed with fiber? That’s right! Fiber helps keep you full and satisfied, which is crucial for weight loss.
- Tuna: Tuna is a fantastic source of lean protein. Just one can of tuna (about 165 grams) offers approximately 42 grams of protein! Protein is essential for muscle repair and growth, and it also helps you feel full longer, which can aid in weight management.
- Avocado: Often dubbed a superfood, avocados are loaded with healthy fats, particularly monounsaturated fats, which are beneficial for heart health. They also provide fiber and various vitamins. A single avocado has around 240 calories, but it’s the healthy fats that contribute to satiety, making you feel satisfied without overindulging.
The Benefits of Risotto
Risotto, while often viewed as a guilty pleasure, can be a healthy choice when prepared mindfully. The slow-cooking method allows the rice to absorb flavors and create that creamy texture without the need for excess cream or butter.
By using wholesome ingredients, we can transform risotto into a dish that supports our health goals.
The Recipe: Tuna Avocado and Roasted Squash Risotto
Ingredients
To whip up this creamy delight, you’ll need:
- 1 cup Arborio rice
- 1 medium butternut squash (about 3 cups cubed)
- 1 can of tuna (in water or olive oil, drained)
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth (low-sodium)
- 1/2 cup white wine (optional)
- 1 ripe avocado, diced
- 1 tablespoon fresh sage, chopped (or 1 teaspoon dried sage)
- 2 tablespoons olive oil
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
- Parmesan cheese for serving (optional)
Instructions
Step 1: Prepare the Butternut Squash
- Preheat your oven to 400°F (200°C).
- Peel, seed, and cube the butternut squash into bite-sized pieces.
- Toss the squash with 1 tablespoon of olive oil, salt, and pepper.
- Spread the squash on a baking sheet and roast in the oven for about 25-30 minutes, or until tender and caramelized. Stir halfway through for even cooking.
Step 2: Start the Risotto
- In a large saucepan, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
- Stir in the minced garlic and cook for an additional 1-2 minutes until fragrant.
Step 3: Cook the Rice
- Add the Arborio rice to the pan, stirring to coat the grains with oil. Toast the rice for about 2 minutes.
- If using, pour in the white wine and let it simmer until mostly absorbed.
Step 4: Add the Broth
- Begin adding the vegetable broth, one ladle at a time, stirring frequently. Allow each ladle to be absorbed before adding the next. This process should take about 20 minutes. The rice should be creamy and al dente when done.
- If you run out of broth before the rice is cooked, feel free to add a bit of water.
Step 5: Combine Ingredients
- Once the rice is cooked to your liking, gently fold in the roasted butternut squash, tuna flakes, and chopped sage. Stir until everything is well combined and heated through.
- Remove from heat and fold in the diced avocado. Season with salt and pepper to taste.
Step 6: Serve
- Serve your risotto warm, garnished with fresh parsley and a sprinkle of Parmesan cheese if desired. Enjoy the creamy goodness!
Serving Suggestions
This Tuna Avocado and Roasted Squash Risotto can be a delightful main dish or a hearty side. Pair it with a simple green salad for a well-rounded meal. The flavors meld beautifully, making it a dish your family and friends will love.
Nutritional Information
This recipe serves about 4 people and provides a balanced meal that is both filling and nutritious. Here’s a rough breakdown of the nutritional content per serving:
- Calories: ~400 (without cheese)
- Protein: 15 grams
- Carbohydrates: 60 grams
- Fat: 10 grams
- Fiber: 6 grams
These stats may vary depending on specific ingredient brands and preparation methods, but overall, this dish is a fantastic choice for anyone looking to maintain a healthy lifestyle without sacrificing flavor.
Fun Facts About Risotto
- Risotto is traditionally made with Arborio rice, which has a higher starch content, contributing to its creamy texture.
- The word “risotto” comes from the Italian word “riso,” meaning rice.
- In Italy, risotto is often served as a primo (first course) before the main dish.
A Dish for All Occasions
Whether you’re cooking for yourself, a family gathering, or a dinner party, this Tuna Avocado and Roasted Squash Risotto is sure to impress. Not only does it combine vibrant flavors and textures, but it also supports your weight loss journey with its wholesome ingredients.
The best part? It’s simple enough to whip up on a weeknight yet elegant enough to serve at a special occasion.
So, next time you crave a creamy, satisfying dish, remember this risotto recipe. It’s not just a meal; it’s a celebration of flavors that nourishes both body and soul. Happy cooking!