Penn Herb Wellness Guide
Shrimp & Pumpkin Risotto
Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD
Pumpkin is high in fiber, and this rich and creamy risotto is an elegant way to give it a starring role on your dinner table.
Ingredients
- 1 32 oz carton all-natural chicken broth (4 cups)
- 2 Tbs extra virgin olive oil, divided
- 1 medium onion, finely chopped (about 1 cup)
- 2 cups Arborio rice (risotto)
- 1 cup white wine or apple juice
- 1 cup canned pure pumpkin
- 1/2 tsp ground nutmeg
- 1/2 cup grated Parmesan cheese
- 1 lb jumbo (16 to 20 count) shrimp, (shelled and deveined), raw
- salt and freshly ground pepper
- 1 Tbs chopped fresh parsley, optional
Directions
- Pour the chicken broth into a saucepan and bring to a simmer. Adjust the heat to keep the broth hot.
- Heat one tablespoon of the olive oil in a large nonstick skillet over medium-high heat. Add the onion and cook, stirring frequently, until translucent, about 5 minutes. Add the rice and stir well to coat. Add the wine and stir until the liquid is absorbed. Start to add the chicken broth, about cup at a time, stirring frequently. Allow the broth to be absorbed into the rice before adding the next cup.
- When all the broth has been added and absorbed (this should take about 20 minutes), stir in the pumpkin, nutmeg, and Parmesan cheese. Reduce the heat to low.
- Meanwhile, heat the remaining tablespoon of the oil in a large nonstick skillet or wok over high heat. Add the shrimp and cook about 2 minute per side or until just cooked through. Season with salt and pepper to taste.
- Divide the risotto evenly between plates or pasta bowls and top with the shrimp. Sprinkle with the parsley as desired.
Recipe courtesy of the National Fisheries Institute
Nutrition Facts
Calories 444
Calories from Fat 86 (19%)
(14%)Total Fat 9g
(12%)Saturated Fat 2g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
(41%)Cholesterol 122mg
(44%)Sodium 1063mg
(9%)Potassium 299mg
Total Carbohydrate 56g
(6%)Dietary Fiber 2g
Sugars 2g
Sugar Alcohols 0g
(49%)Protein 25g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
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The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.