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Tuna and Butternut Squash Risotto – A Creamy Comforting Protein Rich Weight Loss Recipe

Last Updated on November 21, 2024 by Arif Chowdhury

Look, I get it. You’re probably thinking, “Tuna in risotto? That’s weird.” Trust me, I was skeptical too.

But after stumbling upon this combination during a desperate pantry-raid dinner experiment, I’m here to tell you – this oddball pairing is a game-changer for both your taste buds and waistline.

Did you know that butternut squash ranks among the top 5% of foods in terms of satiety index?

That means it keeps you feeling full longer, which is exactly what you want when you’re watching those calories. And with tuna bringing in a whopping 25g of protein per serving, this isn’t your average comfort food – it’s a power-packed meal that actually helps with weight management.

Why This Recipe Works for Weight Loss

Let’s cut to the chase – traditional risotto isn’t exactly diet-friendly. But this version?

It’s a different story altogether. By swapping some of the rice for butternut squash, we’ve created a dish that contains 40% fewer carbs than traditional risotto while maintaining that creamy, luxurious texture we all crave.

Fun fact: A recent study showed that people who included seafood in their weight loss diet lost an average of 2.2 pounds more over a four-week period compared to those who didn’t. So yeah, that tuna isn’t just there for show!

The Magic of Butternut Squash

Remember when everyone was obsessed with cauliflower rice? Well, butternut squash is the new MVP in the veggie world. It’s:

  • Packed with fiber (helps you stay full)
  • Rich in vitamins A and C (hello, immune system boost!)
  • Naturally sweet (satisfies those pesky sugar cravings)
  • Low in calories (only 63 calories per cup!)

The Protein Punch of Tuna

Let’s talk about our star protein. Tuna isn’t just convenient; it’s a nutritional powerhouse that:

  • Provides lean protein
  • Offers healthy omega-3 fatty acids
  • Helps maintain muscle mass during weight loss
  • Keeps you satisfied longer

The Recipe You’ve Been Waiting For

Ingredients (Serves 4)

  • 1 medium butternut squash, peeled and cubed (about 4 cups)
  • 1 cup Arborio rice
  • 2 cans (5oz each) chunk light tuna in water, drained
  • 4 cups low-sodium vegetable broth
  • 1 medium onion, finely chopped
  • 3 cloves garlic, minced
  • 8-10 fresh sage leaves
  • 2 tablespoons olive oil
  • 1/2 cup dry white wine (optional)
  • 1/4 cup grated Parmesan cheese
  • Salt and pepper to taste
  • 1 lemon, zested and juiced
  • Red pepper flakes (optional)

Equipment Needed

  • Large roasting pan
  • Large saucepan or risotto pan
  • Small saucepan for broth
  • Wooden spoon
  • Measuring cups and spoons

Instructions

Step 1: Prep the Squash

  • Preheat your oven to 400°F (200°C)
  • Toss butternut squash cubes with 1 tablespoon olive oil, salt, and pepper
  • Spread on a baking sheet and roast for 25-30 minutes until tender and slightly caramelized
  • Set aside 1 cup of roasted squash cubes for garnish, and mash the rest

Step 2: Start the Risotto Base

  • Heat remaining olive oil in a large pan over medium heat
  • Add onion and cook until translucent (about 5 minutes)
  • Add garlic and half the sage leaves (chopped), cook for 1 minute
  • Add Arborio rice, stirring to coat with oil until slightly toasted (2-3 minutes)
  • Pour in wine (if using) and stir until absorbed

Step 3: The Main Event

  • Begin adding hot broth, one ladle at a time
  • Stir constantly, waiting for liquid to be absorbed before adding more
  • After about 15 minutes, stir in the mashed butternut squash
  • Continue adding broth and stirring until rice is creamy and al dente (about 5-7 more minutes)
  • Fold in the tuna, being gentle to keep chunks intact
  • Add Parmesan, lemon zest, and juice
  • Season with salt and pepper to taste

Step 4: The Finishing Touches

  • Crisp remaining sage leaves in a small pan with a touch of oil
  • Top risotto with reserved squash cubes
  • Garnish with crispy sage leaves
  • Add red pepper flakes if desired
  • Serve immediately

Pro Tips for Perfect Execution

Getting the Texture Right

The key to perfect risotto is patience. Don’t rush the broth-adding process. You want each grain of rice to be surrounded by a creamy sauce while maintaining its own integrity. Think of it as a slow dance between the rice and broth.

Make-Ahead Options

While risotto is best served fresh, you can:

  • Roast the squash up to 2 days ahead
  • Prep all ingredients the morning of
  • Reheat leftovers with a splash of broth (though texture won’t be quite the same)

Nutritional Breakdown

Per serving:

  • Calories: 385
  • Protein: 28g
  • Carbohydrates: 45g
  • Fiber: 6g
  • Fat: 12g
  • Sugar: 5g

Storage and Reheating

Store any leftovers in an airtight container in the fridge for up to 3 days. When reheating, add a splash of broth or water and stir frequently to restore some of the creaminess. A squeeze of fresh lemon juice after reheating works wonders!

The Bottom Line

Who would’ve thought that a can of tuna and some squash could transform into something this spectacular?

This isn’t just another healthy recipe that tastes like cardboard – it’s a legitimate craving-satisfier that just happens to be good for you. Whether you’re on a weight loss journey or just love good food, this risotto proves that healthy eating doesn’t mean boring eating.

Next time someone tells you tuna only belongs in sandwiches or that risotto can’t be healthy, serve them this dish. Then sit back and watch their skepticism melt away faster than Parmesan on hot rice.