Grated butternut squash adds color and nutrients to this brown rice pilaf. This is a riff on a traditional Greek dish that calls for Greek pilaf rice and pumpkin; here we've substituted instant brown rice and butternut squash.

EatingWell Test Kitchen
Source: EatingWell Magazine, September/October 2008
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Grate the squash through the large holes of a box grater.

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  • 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.

  • 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.

  • 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.

Tips

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 Facts

151.1 calories; protein 2.3g 5% DV; carbohydrates 21.3g 7% DV; exchange other carbs 1.5; dietary fiber 4g 16% DV; sugars 3g; fat 5.8g 9% DV; saturated fat 0.8g 4% DV; cholesterolmg; vitamin a iu 10847.2IU 217% DV; vitamin c 17.5mg 29% DV; folate 22.9mcg 6% DV; calcium 53.2mg 5% DV; iron 0.8mg 5% DV; magnesium 48mg 17% DV; potassium 331.8mg 9% DV; sodium 301.8mg 12% DV; thiamin 0.1mg 10% DV.

Reviews (4)

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4 Ratings
  • 5 star values: 3
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 1
Rating: 1 stars
12/30/2011
Terrible! This was terrible way to much squash not enough rice incredibly bland! Had to throw the whole thing away. Would never make again waste of time and effort. Pros: None Cons: Everything Read More
Rating: 5 stars
11/04/2011
Really Great! We had this tonight; it was really great! I used parboiled brown rice and followed the recipe exactly. This recipe was so easy and yielded great results! My husband had never had butternut squash before and this was a super way to introduce it to him - he loved it as much as I did! Definately a keeper!! Pros: Flavorful easy healthy! Read More
Rating: 5 stars
10/30/2011
This wasn't bad. My boyfriend really liked it but although I love butternut squash I felt there was too much in the recipe. I would cut it in half if I make it again. Too much squash gave it a mushy texture that I just didn't care for. Read More
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Rating: 5 stars
10/30/2011
Loved this!! Read More