Spring Risotto

Spring Risotto

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.

2 servings
Preparation 10 min
Cooking 20 min

370 calories per serving 


Ingredients

3/4 cup arborio rice   150 g
1 1/2 cup chicken broth, low-sodium, approximately   375 mL
1 tbsp butter, unsalted   14 g
1 tbsp olive oil   15 mL
1 carrots, chopped into small dices   100 g
1 onions, finely chopped   200 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
2 tbsp Parmesan cheese, grated   6 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

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

Nutrition Facts

per 1 serving (440g)

Amount

% DV*

* DV = Daily Value

Calories

370

Fat

10 g

16 %

Saturated 3.5 g
+ Trans 0.2 g

20 %

Cholesterol

15 mg

Sodium

110 mg

5 %

Carbohydrate

67 g

22 %

Fibre

4 g

16 %

Sugars

8 g

Protein

8 g

Vitamin A

70 %

Vitamin C

35 %

Calcium

10 %

Iron

8 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: 2 servings
Milk and Alternatives: 0 serving
Meat and Alternatives: 0 serving

More info

Claims

Free :
Added Sugar
Low :
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

More info


This recipe is in the following categories: Rice/Grain | Main courses/Entrées | Halal | Low Sodium | Italian

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