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Spring Risotto

3 Reviews
67% would make this recipe again

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.

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

Ingredients

3/4 cup arborio rice 150 g
1 1/2 cup chicken broth, low-sodium, approximately 375 mL
1 1/2 tbsp olive oil 23 mL
1 onions, finely chopped 200 g
1 carrots, chopped into small dices 100 g
1 zucchini, chopped into small dices 130 g
1/2 stalk celery, chopped into small dices 35 g
2 tbsp frozen peas 14 g
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. 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. Heat the 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, then serve.

Nutrition Facts Table

per 1 Serving (430g)

Amount

% Daily Value

Calories

340

Fat

8 g

12 %

Saturated 1 g
+ Trans 0 g

5 %

Cholesterol

0 mg

Sodium

60 mg

3 %

Carbohydrate

67 g

22 %

Fibre

4 g

16 %

Sugars

8 g

Protein

7 g

Vitamin A

70 %

Vitamin C

34 %

Calcium

6 %

Iron

8 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 3 ¼ servings
Grain Products : 2 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, Copper, Fibre, Iron, Niacin, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B2, Vitamin E
Good source of  :
Folacin, Magnesium, Manganese, Potassium, Selenium, Vitamin B6, Vitamin C, Vitamin K, Zinc
Excellent source of  :
Vitamin A
Diet-related health claims  :
Artery-healthy, Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables 2 ½
Fats 1 ½

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Members' Reviews

3 Reviews (3 with rating only ) 67% would make this recipe again