Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"Culture is what your butcher would have if he were a surgeon."
-Mary Pettibone Poole, Author

The refrigerator light goes on...

Risotto is one of my favorite ingredients because it makes an amazingly rich sauce as it cooks, without having to use too much fat. It is the ultimate healthy ingredient. Its easy and quick and should always be in your pantry.


Sherry is one of those essential kitchen ingredients that can make any dish. Sherry is a sweet wine that has been "fortified", meaning that it has had alcohol added to it. If the dish is heated most of the alcohol burns off (More on alcohol in recipes).

Substituting sherry for white wine in recipes will add a sweet and slightly savory flavor and is an ingredient that is best added late in a recipe. When the sherry is heated the fragrance dissipates as the alcohol evaporates. Adding a touch of sherry to a soup just before serving is especially luxurious.

As always, using quality ingredients are best for quality recipes and because there are some very good quality sherries on the market for reasonable prices you should avoid the cheap stuff.

1/4 cup sherry = 151 calories, 0 fat, 0g sat fat, 0g mono fat, <1g protein, 5g carbohydrates, 10mg sodium, 0mg cholesterol


Butternut Squash Risotto

Servings = 4 | Serving size =about 2 cups

Cooking Time = 45 Minutes

This recipe can be multiplied by 2, 3.

Leftovers are good. Reheat gently.

2 lbs butternut squash
spray olive oil
2 tsp extra virgin olive oil
1 large leek
1/2 medium red onion (diced)
1 cup arborio rice
3 cups water
1 cup low sodium chicken or vegetable broth
1/4 cup dry sherry
1/4 tsp salt
fresh ground black pepper
1/4 tsp ground paprika
1 1/2 ounces Parmigiano-Reggiano (grated)
1/2 cup Italian parsley leaves

Preheat the oven to 325F.

Slice the squash lengthwise and remove the seeds. Spray lightly with olive oil and place in the preheated oven, cut side up. Roast the squash for about 1 hour, until slightly tender.

Remove from the oven and let cool. The squash will have a small amount of liquid in the cavity. After it is cool, drain the liquid and place the squash on a cutting board, cut side down.

Gently peel the skin away from the squash. Slice across the squash parallel to the cutting board, dividing into three slices. Keep the shape of the squash intact. Slice lengthwise at about 1/4 inch intervals and then crosswise, so as to divide into 1/2 inch cubes. Set aside.

Slice the root off of the leek. Slice the leek in half, separating the white from the green tops. Clean the green tops under running water and slice very thin. Slice the white part of the leek very thin lengthwise and clean well.

Heat the olive oil in a large sauce pan over high heat and add the green part of the leek. Reduce the heat to medium-high and cook very slowly. Stir frequently.

When the leek is wilted, add the white part of the leek and the diced red onion. Reduce the heat to medium and cook for about five minutes, until the onions begin to soften.

Place the rice in the pan with the onions and leeks and stir for about 3 minutes. Add two cups of water, the chicken stock, sherry, salt and pepper. Cook over medium-high heat stirring frequently. Add the remaining water, 1 cup at a time.

Add the ground paprika and continue cooking. The rice will take about 20 to 25 minutes to cook and may require more water be added. Stir frequently, using about 1/2 cup of water at a time as needed, until the rice is soft but not mushy and there is a small amount of creamy sauce.

Stir in the Parmigiano-Reggiano until it is melted and then gently fold in the diced butternut squash and parsley.

Nutrition Facts

Serving size = about 2 cups risotto

Servings = 4


Amount Per Serving

Calories 392 Calories from Fat 50
  % Daily Value
Total Fat 6g 9%
    Saturated Fat 2g 11%
    Monounsaturated Fat 3g
    Trans Fat 0g
Cholesterol 7mg 2%
Sodium 460mg 19%
Total Carbohydrates 74g 25%
    Dietary Fiber 7g 28%
    Sugars 8g
Protein 10g
Vitamin A 507% Vitamin C 103%
Calcium 27% Iron 27%
Vitamin K 138 mcg Potassium 981 mg
Magnesium 107 mg