Butternut Squash Pilaf

Butternut Squash Pilaf
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Grated butternut squash adds color and nutrients to this brown rice pilaf. Greeks like to use winter squash, especially pumpkin, to make savory and sweet pies, fritters and croquettes, casseroles and myriad other dishes with fall's telltale vegetables, but these dishes are virtually unknown outside the country. It's traditionally made with pumpkin, but since most pumpkins in the U.S. are grown for carving jack-o'-lanterns (and not for cooking), we've modified the recipe to work with readily available butternut squash. The original dish calls for Greek pilaf rice, a short-grained, polished rice that is hard to find outside the country, so we've substituted instant brown rice.
Servings: 
8
Total Time: 
1 hour
Preparation Time: 
35 minutes
Yield: 
8 servings, about 3/4 cup each
Ingredients: 
 
2 pounds butternut squash , peeled, halved and seeded
3 tablespoons extra-virgin olive oil
1 large red onion , finely chopped
1 clove garlic , minced
2 tablespoons water
1 tablespoon tomato paste
1 cup instant or parboiled brown rice
1 3/4 cups water , or 1 14-ounce can vegetable broth
1/2 cup white wine
1/2 cup chopped fennel fronds , (see Ingredient Note)
2 tablespoons chopped fresh oregano
1 teaspoon salt
Pinch of cinnamon
Freshly ground pepper , to taste
All Recipe Steps: 
  1. Grate the squash through the large holes of a box grater.
  2. Heat oil in a large cast-iron or nonstick skillet over medium-low heat. Add onion and garlic and cook, stirring, until soft and lightly colored, 10 to 12 minutes. Combine 2 tablespoons water and tomato paste in a small bowl and stir it into the pan. Add rice and stir to coat. Add the squash, in batches if necessary, and stir until it has reduced in volume enough so that you can cover the pan.
  3. Increase the heat to medium-high, pour in 1 3/4 cups water (or broth) and wine, cover and bring to a boil. Reduce the heat to medium-low and cook, covered, stirring once or twice, until the rice has absorbed most of the liquid and the squash is tender, 25 to 30 minutes.
  4. Add fennel fronds, oregano, salt, cinnamon and pepper; gently stir to combine. Remove from the heat and let stand, covered, for 5 minutes. Serve hot or at room temperature.
Recipe Tip: 

Ingredient note: Fennel “fronds” are the feathery tops on fennel bulbs. Look for fresh fennel bulbs—with their fronds still attached—in the produce section. The fronds look similar to fresh dill and have a mild licorice flavor. You'll need to buy one large or two smaller bulbs of fennel to have enough fronds to make 1/2 cup chopped.

Nutrition: 
Per serving
152 calories
21 carbohydrates
6 fat
1 saturated fat
4 monounsaturated fat
2 protein
4 dietary fiber
333 potassium
6 fat
302 sodium
Exchanges: 1 1/2 starch, 1 fat
1 1/2 carbohydrate servings
Nutrition Bonus: Vitamin A (220% daily value), Vitamin C (30% dv).
Recipe Disclaimer: 

Scaling Disclaimer: EatingWell recipes are tested extensively in the EatingWell Test Kitchen. EatingWell cannot guarantee a recipe that has been scaled to make a different number of servings from the original. Also note that scaling only applies to the ingredient measurements: no adjustment is made to the recipe instructions, so pan sizes and cooking times and ingredient amounts referred to in the text of the recipe only apply to the original number of servings. Gluten-Free Disclaimer: Our nutritionists have verified that the recipes marked as gluten-free do not contain wheat, rye, barley or oats. However, many processed foods, such as broths, soy sauce and other condiments, may contain hidden sources of gluten. If a recipe calls for a packaged (e.g., canned) ingredient, we recommend that you carefully read the label to make sure you pick a brand that does not contain a hidden source of gluten. Also, please note that while a recipe may be marked as “gluten-free,” the serving suggestions that accompany it may contain gluten.

Recipe Author: 
Diane Kochilas
Photographer: 
Burris, Ken
Recipe Provider: 
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