Cheesy Cauliflower Risotto

1 Reviews
100% would make this recipe again

Thanks to the addition of cauliflower. this risotto melts in your mouth.

Preparation : 5 min Cooking : 20 min
290 calories/serving
  • Easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Halal

Ingredients

1 clove garlic, minced
1 shallots, finely chopped 40 g
1 1/2 cup chicken broth 375 mL
2/3 cup cauliflower, finely chopped 100 g
1/2 tbsp olive oil 8 mL
3/4 cup arborio rice 150 g
16 g Gorgonzola cheese, or other creamy blu cheese, cut into pieces
2 tbsp Parmesan cheese, grated 6 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.

Method

  1. Finely chop the garlic, shallot and cauliflower. Heat the broth in a small saucepan on the stove or in a microwave oven. Keep it warm while cooking the risotto (which will take about 20 min).
  2. Heat the oil in a saucepan. Add the garlic and shallot then sauté 2-3 min, until they become translucent. Add the rice and toast the grains 1-2 min (until translucent), with constant stirring. Add the cauliflower then sauté 1 min.
  3. Cook the risotto until the rice is creamy but still al dente, about 20 min.
  4. Stir in the Parmesan and Gorgonzola cheese, then let the risotto stand for 2 min. Season with pepper to taste, then serve.

Nutrition Facts Table

per 1 serving (280g)

Amount

% Daily Value

Calories

290

Fat

6 g

9 %

Saturated 2.3 g
+ Trans 0 g

11 %

Cholesterol

10 mg

Sodium

160 mg

7 %

Carbohydrate

55 g

18 %

Fibre

2 g

8 %

Sugars

1 g

Net Carbs

53 g

Protein

8 g

Vitamin A

4 %

Vitamin C

36 %

Calcium

10 %

Iron

6 %

Servings of Canada's Food Guide

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

Claims

This recipe is :
Free  :
Added Sugar
Good source of  :
Selenium, Vitamin C, Zinc
Source of  :
Calcium, Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin K

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables ½
Meat and Alternatives ½
Fats 1

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Members' Reviews

1 Reviews (1 with rating only ) 100% would make this recipe again

This recipe is in the following categories

Rice/Grain | Cheese | Main courses/Entrées | First courses/Appetizers | Halal | Italian