Spring Risotto

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Rice cooked in a broth with garden vegetables.

Rice dishes have an important place in the northern Italian cuisine. By the way, Italy is Europe's leading exporter of rice, mostly grown in the Po valley, between Turin and Milan. Thomas Jefferson, 3rd President of the USA, brought back a few grains of this rice, more heat-resistant than his homeland variety, so that it quickly gained acceptance.

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Preparation : 10 min Cooking : 20 min
370 calories/serving

Ingredients

3/4 cup arborio rice 5.3 oz
1 1/2 cup chicken broth, low-sodium, approximately 12.8 fl.oz
1 tbsp olive oil 0.5 fl.oz
1 tbsp butter, unsalted 0.5 oz
1 carrots, chopped into small dices 3.5 oz
1 onions, finely chopped 7.1 oz
1 zucchini, chopped into small dices 4.6 oz
1/2 stalk celery, chopped into small dices 1.2 oz
2 tbsp frozen peas 0.5 oz
1 pinch salt [optional]
2 tbsp Parmesan cheese, grated 0.3 oz
ground pepper to taste [optional]

Before you start

A pressure-cooker will reduce the risotto cooking time to 7 min. The quantities given here are based on this recipe served as main course.

Method

  1. Finely chop the onion. Chop the carrot, zucchini, and celery into small pieces (7 mm).
  2. Heat the broth in a small saucepan on the stove or in a microwave oven. Keep it warm while cooking the risotto (about 20 min).
  3. Melt the butter and oil in a large skillet or saucepan. Sauté the vegetables, except the peas, 2-3 min, or until the onion is translucent. Add the frozen peas, then the rice. Toast the grains 1-2 min (until translucent), with constant stirring.
  4. Cook the risotto, using the warmed broth until the rice is creamy but still al dente.
  5. Remove from the heat and let stand for 2 min. Season with salt (not much if the broth is salty) and pepper to taste. Sprinkle with grated Parmesan cheese then serve.

Nutrition Facts Table

per 1 serving (440 g)

Amount

% Daily Value

Calories

370

Fat

10 g

16 %

Saturated 3.7 g
+ Trans 0.2 g

20 %

Cholesterol

10 mg

Sodium

110 mg

5 %

Carbohydrate

67 g

22 %

Fibre

4 g

16 %

Sugars

8 g

Net Carbs

63 g

Protein

8 g

Vitamin A

74 %

Vitamin C

34 %

Calcium

10 %

Iron

8 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Vitamin A
Good source of  :
Folacin, Magnesium, Manganese, Potassium, Selenium, Vitamin B6, Vitamin C, Vitamin K, Zinc
Source of  :
Calcium, Copper, Fibre, Iron, Niacin, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B2, Vitamin E
Low  :
Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables 2 ½
Meat and Alternatives 0
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This recipe is in the following categories

Rice/Grain | Main courses/Entrées | Low Sodium | Halal | Italian

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