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.
|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|
|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.
- Finely chop the onion. Chop the carrot, zucchini, and celery into small pieces (7 mm).
- 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).
- 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.
- 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, then serve.
Nutrition Facts Table
per 1 Serving (430g)
% Daily Value
Servings of Canada's Food Guide1 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|
ClaimsThis 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