Creamy Italian risotto with roasted butternut squash, sage, and parmesan. Rich in beta-carotene and deeply comforting.
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Preheat oven to 200C (400F). Roast cubed butternut squash with olive oil for 20 minutes.
Warm chicken broth in a saucepan and keep at a low simmer.
Saute diced onion in butter until translucent, about 4 minutes.
Add white rice and stir 2 minutes until toasted.
Add warm broth one ladle at a time, stirring constantly. Wait until absorbed before adding more.
Continue for 18-20 minutes until rice is creamy and al dente. Fold in roasted squash.
Remove from heat. Stir in parmesan and season with salt and pepper.
Vitamin C is water-soluble and rapidly cleared. Splitting between food sources and supplement extends plasma exposure across the day.
Preformed retinol is fat-soluble — this meal's fat content boosts absorption. Beta-carotene from vegetables converts to retinol inefficiently (~12:1).
Per-ingredient research grade, not a composite recipe score.
Nutritional data: CIQUAL (ANSES, France) cross-referenced with USDA FoodData Central.