Healthy Recipe – Creamy Baked Pumpkin Risotto



  • 5 cups low-sodium chicken or vegetable broth
  • 2 cups arborio rice
  • 2 cups pumpkin or butternut squash, small diced
  • 1 1/2 cups canned pumpkin puree (not pumpkin pie filling)
  • 1/2 cup medium yellow onion, minced
  • 1/2 cup finely chopped fresh basil
  • 1/4 cup finely grated parmesan cheese
  • 2 tablespoons mascarpone cheese
  • 2 tablespoons olive oil
  • Pinch of salt and pepper
  • 1 tsp extra virgin olive oil

1. Preheat oven to 400oF and arrange a rack in the middle.

2. Combine broth, rice, squash, puree, and onion in a 3-quart baking dish, season with salt and freshly ground black pepper, and stir to evenly combine.  Cover tightly with aluminum foil and bake, stirring occasionally, until most the water has been absorbed and rice granules are puffed, about 35 to 30 minutes.

3. Remove from oven, stir in remaining ingredients, season to taste and serve. Serves 6.

Nutrition Information: Calories: 269.Total Fat: 11 g. Saturated Fat: 4 g. Sugar: 3 g. Fiber: 2.5 g. Cholesterol: 12mg. Sodium: 253 mg. Total Carbohydrate: 36 g. Dietary Fiber: 2 g. Protein: 9 g. Recipe courtesy of Aida Mollenkamp; 2012 Television Food Network G.P.


Recipe: Pumpkin Oatmeal

pumpkinoatmealA great way to start off the day with a whole grain, vegetable serving and heart-healthy fiber.

Pumpkin Oatmeal

1 cup quick-cooking rolled oats
3/4 cup low-fat or fat-free milk, or as needed
1/2 cup canned pumpkin puree
1/4 tsp pumpkin pie spice
1 tsp cinnamon sugar
2 tbsp crushed walnuts (optional)


Mix together oats and milk in a microwave-safe bowl. Cook on high for one to two minutes, stirring once. Add more milk or oats to achieve the desired consistency, and cook for another 30 seconds. Stir in pumpkin puree, pumpkin pie spice, and cinnamon sugar. Heat through, and serve. Makes two servings.

Nutritional Information Per Serving

Calories: 212. Total Fat: 4 g. Cholesterol:  5 mg. Total Carbohydrate: 37 g. Dietary Fiber: 6 g. Protein: 9 g.

For more great heart-healthy recipes visit the Springfield Clinic Health Library.