Green "Wave" Risotto
Rice cooked in a broth with an arugula and parsley coulis.
Adding a bit of cold butter to a risotto at the end of cooking makes it plumper, creamier, and looser so that it forms "waves". We call it a «risotto all'onda». The green colour here adds to the impression of fields of green. In this lactose-free version, butter is replaced by margarine.
Ingredients
Before you start
A blender or food processor will be very useful to purée the arugula. The quantities given here are based on this recipe served as main course.
Method
- Clean the arugula, parsley, and chervil: discard any withered leaves and any tough parts, then wash rapidly, but carefully, without letting them soak in water. Drain the leaves, then transfer them to a blender. Add the water, nutmeg, and pepper to taste. Mix 2 min, until a green purée is obtained. Set aside.
- Finely chop the onion. 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).
- Heat the oil in a saucepan. Add the onion and sauté 2-3 min, until translucent, then add 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, about 20 min, then stir in the green purée, adding it in 2 or 3 portions. Remove the saucepan from the heat, then whisk in the margarine. Let stand for 2 min. Season with salt (not much if the broth is salty) and pepper to taste.
- Spoon the risotto into dishes and serve.
Nutrition Facts Table
per 1 serving (180g)
|
Amount % Daily Value |
|
Calories 370 |
|
Fat 12 g 18 % |
|
Saturated
1.7 g 9 % |
|
Cholesterol 0 mg |
|
Sodium 10 mg 0 % |
|
Carbohydrate 66 g 22 % |
|
Fibre 2 g 7 % |
|
Sugars 2 g |
|
Protein 6 g |
|
Vitamin A 16 % |
|
Vitamin C 14 % |
|
Calcium 5 % |
|
Iron 8 % |
Servings of Canada's Food Guide
1 serving of this recipe is equivalent to :
|
Vegetables and Fruits : | 1 ¼ | servings |
|
Grain Products : | 2 ¼ | servings |
|
Milk and Alternatives : | 0 | serving |
|
Meat and Alternatives : | 0 | serving |
Claims
This recipe is :- Low :
- Sodium
- Source of :
- Calcium, Copper, Folacin, Iron, Magnesium, Manganese, Omega-3, Phosphorus, Potassium, Vitamin B1, Vitamin C, Vitamin D, Vitamin E, Zinc
- Good source of :
- Selenium, Vitamin A
- Excellent source of :
- Vitamin K
- Free :
- Added Sugar
DIABETES Exchange
| Food Group | Exchanges |
|---|---|
| Vegetables | 1 |
| Fats | 2 ½ |
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