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Asparagus Risotto

2 Reviews
100% would make this recipe again

Rice cooked in a broth with asparagus.

Preparation : 10 min Cooking : 20 min
390 calories/serving
  • Easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Artery-healthy
  • Heart-healthy

Ingredients

1 onions, finely chopped 200 g
10 asparagus, average size, cut into 1 cm pieces 200 g
1 1/2 cup chicken broth, low-sodium 375 mL
2 tbsp olive oil 30 mL
3/4 cup arborio rice 150 g
1 tsp creamy soy preparation for cooking 5 mL
salt [optional]
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. Clean the asparagus then cut it into small pieces (about 1 cm).
  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. Heat the oil in a large skillet or saucepan. Sauté the onion 2-3 min, until it becomes translucent. Add the rice and asparagus. Cook 1-2 min, with constant stirring, until the rice grains are well toasted and translucent.
  4. Cook the risotto, using the warmed broth until the rice is creamy but still al dente. 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 (260g)

Amount

% Daily Value

Calories

390

Fat

11 g

16 %

Saturated 1.5 g
+ Trans 0 g

7 %

Cholesterol

0 mg

Sodium

10 mg

0 %

Carbohydrate

73 g

24 %

Fibre

4 g

15 %

Sugars

6 g

Protein

8 g

Vitamin A

11 %

Vitamin C

17 %

Calcium

5 %

Iron

18 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 servings
Grain Products : 2 ¼ servings
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Saturated Fat, Sodium
Source of  :
Calcium, Fibre, Magnesium, Manganese, Niacin, Phosphorus, Vitamin A, Vitamin B2, Vitamin B6, Vitamin C
Good source of  :
Copper, Iron, Potassium, Selenium, Vitamin B1, Vitamin E, Zinc
Excellent source of  :
Folacin, Vitamin K
Diet-related health claims  :
Artery-healthy, Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 2
Fats 2

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Members' Reviews

2 Reviews (2 with rating only ) 100% would make this recipe again