Butternut Squash Ris'oat'to

The Butternut Squash Ris'oat'to is a healthy version of risotto without sacrificing taste! As oats can be cooked to a creamy consistency naturally, no oil or butter is needed at all in this recipe! Other nutritional benefits of using oats over rice include higher fiber content and lower GI. It also takes less time to cook oats than rice and oats absorbs taste better as well! Give this healthy recipe a shot and give your friends and family a healthy twist of the tasty risotto!

gluten free, low fat, low GI, high fiber, vegan option

Serves 3 - 4

150g whole rolled oats
400mL butternut squash soup
200mL water
200g pumpkin
1 small purple onion (approximately 150 - 200g)
100g lean pork (optional)                    *this recipe can be made vegan without the pork
some ginger
few cloves of garlic
salt to taste (1tsp recommended)

1. chop the pumpkin and onion, mince the ginger and garlic, and slice the pork as shown in the picture below
2. boil the pumpkin in water for 2 minutes, heat up a non-stick wok at high heat at the same time
3. toss in the ginger, garlic and half of the onion into the wok, stir occasionally to ensure even heating, and stir-fry until browned
4. drain the pumpkin and toss them into the wok, pour in the water, and then the soup, add salt to taste (depending on the butternut squash soup you use, sometimes you can even skip the salt)
5. stir to mix the soup evenly, wait until boil and toss in the oats
6. stir and mix evenly, turn down to low heat, stir occasionally to ensure even cooking and prevent sticking
7. when liquid is half absorbed by oats, toss in the sliced pork and the other half of the onion, keep stirring occasionally but make sure the pork is buried in the oats to make sure they are fully cooked
8. cook to your desired consistency and enjoy!

Tips:

*Reason why I add the onion in two batch is to add an extra texture to the dish, the function of the first half is to give taste to the soup, and the function of the second half is to add a crunch to the dish

*Remember to add the water before adding the soup or the heat of the wok may burn the soup

Nutritional Breakdown:

Calories: 900kcal
Protein: 50g
Fat: 15g
Net Carbohydrates: 140g
*net carbs does not include fiber as fiber cannot be digested by human bodies and thus provides no calories for us
Fiber: 20g