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Steel Cut Oats Risotto with Mushrooms and Walnuts


Steel Cut Oats Risotto with Mushrooms and Walnuts
Steel Cut Oats Risotto with Mushrooms and Walnuts

On a trip to Italy, I tasted a walnut risotto that was out of this world.  At home, I learned that you can make a risotto out of just about any whole grain—which means you’re packing in much more nutrition and fiber in every bite.  The steel cut oats in this risotto adds a nutty crunchiness to this savory dish.

Makes 4 servings (about 1 cup each)

1 tablespoon extra virgin olive oil
1 cup sliced summer squash (zucchini, yellow, or crookneck)
1 cup sliced leeks, green and white sections
2 cup sliced brown mushrooms
2 garlic cloves, minced
1/2 teaspoon ground black pepper
2-1/2 cups low-sodium vegetable broth
1/2 cup white wine
1 cup uncooked steel cut oats
1/2 cup chopped walnuts
1/3 cup packed chopped fresh basil

1.Heat the olive oil in a large saucepan. Add the squash, leeks, mushrooms, garlic, and black pepper and sauté for 3minutes.
2.Meanwhile, heat the broth and wine in a small saucepan over medium heat until warm but not boiling.
3.Stir the oats and walnuts into the vegetable mixture. Ladle approximately 1/2 cup of the warm broth mixture over the mixture. Cook over medium heat, stirring constantly, until the liquid is absorbed. Add another 1/2 cup broth mixture and continue cooking, stirring, and adding more warm broth until all the broth has been incorporated and the risotto is creamy and just tender, about 20 minutes.
4.Stir in the fresh basil and serve immediately.

Nutritional Information per Serving: 331 calories, 34 g carbohydrates, 11 g protein, 16 g fat, 51 mg sodium, 7 g fiber




Thursday, July 26, 2012


©2008 - 2014 Sharon Palmer, RD, Author of The Plant-Powered Diet