Health Beat - Fall 2016 - 5


Squash Risotto
6 c. low-sodium chicken or
vegetable broth
2 tbsp. olive oil
1 onion, diced
2½ c. diced butternut squash
1½ c. Arborio rice
1 c. dry white wine
½ c. grated Parmesan cheese
Salt and pepper to taste
1. In medium saucepan over high
heat, bring broth to a boil. Reduce to
very low, keeping the broth just below
a simmer.
2. In large saucepan or small stockpot
over medium heat, warm oil. Add onion
and cook, stirring occasionally, until very
soft, 8 to 10 minutes. Add squash and
cook, stirring occasionally, until squash
is tender, about 5 minutes. Stir in rice.
Add wine and cook, stirring, until wine is
absorbed. Ladle in about 1½ cups broth.
Stir constantly until almost all broth is
absorbed, adjusting the heat to maintain
a simmer. Continue adding broth, about
½ cup at a time, and stirring almost constantly, adding more broth when almost
all of previous addition is absorbed.
3. After 15 or 20 minutes, taste rice
for doneness. If necessary, continue
cooking, adding broth and stirring until
rice is done (you may not need all of
the broth).
4. Remove risotto from the heat
and stir in cheese. Add salt and pepper
to taste and serve.

Spot diet busters before
they're on your plate


very time you dine
out, you pass on the
bread, opt for something
off the "lite menu" and
forgo dessert. So you're making all the best choices, right?
That depends.
While many restaurants provide nutritional information on
menus, some of these "healthy"
options contain significantly
more calories than what's listed,
according to a study published
in JAMA: The Journal of the
American Medical Association.
Of the foods tested, 19 percent
measured at least more than
100 calories over what was
printed on the menu. If consumed daily, 100 extra calories
could lead to 10 pounds of weight
gain per year.
When dining, watch out for:

Large Portions
"In general, a serving size is
about a half cup," says Nancy
Farrell, a registered dietitian
nutritionist and a spokeswoman
for the Academy of Nutrition
and Dietetics.

"Be sure to balance your plate
so that it is half veggies, a quarter
lean protein and a quarter whole
grains." Don't be afraid to ask for
a to-go container and divide it,
right when your food arrives.

Anything Dressed Up
Keep an eye out for adjectives,
Farrell says. "Foods that are
described as being battered,
breaded, buttered, creamed or
served with a sauce could contain hidden or extra calories."

No, you don't want fries with
that. Farrell suggests: "Ask for
substitutions like a broth-based
soup, the veggie of the day, a
fruit cup or shrimp cocktail." 1

Photos by Thinkstock

Makes 6 servings (1¼ c. per serving).

Nutritional information per serving:
357 calories; 8.6 g total fat; 12.1 g
protein; 50.5 g carbohydrates; 11 mg
cholesterol; 751 mg sodium; 2.9 g
dietary fiber.

For more guidance on keeping your calories in
check when dining out, visit


Table of Contents for the Digital Edition of Health Beat - Fall 2016

In This Issue
Health Beat - Fall 2016 - In This Issue
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