Green "Wave" Risotto

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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.

Preparation : 10 min Cooking : 20 min
280 calories/serving
  • Easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Halal
  • Kid-friendly

Ingredients

1/2 bunch arugula 70 g
2 tbsp Italian parsley, fresh 10 g
2 tbsp chervil [optional] 5 g
1/4 cup water 65 mL
1 pinch nutmeg
ground pepper to taste [optional]
1/2 onions, finely chopped 100 g
1 cup chicken broth, low-sodium, approximately 250 mL
1 tbsp olive oil 15 mL
1 tbsp butter, unsalted 14 g
9 tbsp arborio rice 100 g
2 tbsp Parmesan cheese, grated 6 g
1 pinch salt [optional] 0.1 g

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

  1. 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.
  2. 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).
  3. 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.
  4. 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 butter and grated Parmesan cheese. Let stand for 2 min. Season with salt (not much if the broth is salty) and pepper to taste.
  5. Spoon the risotto into dishes and serve.

Nutrition Facts Table

per 1 serving (160g)

Amount

% Daily Value

Calories

280

Fat

10 g

15 %

Saturated 3.8 g
+ Trans 0.2 g

20 %

Cholesterol

10 mg

Sodium

60 mg

2 %

Carbohydrate

46 g

15 %

Fibre

1 g

6 %

Sugars

2 g

Protein

5 g

Vitamin A

15 %

Vitamin C

14 %

Calcium

8 %

Iron

7 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¼ servings
Grain Products : 1 ½ 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, Phosphorus, Selenium, Vitamin B1, Vitamin C, Vitamin E, Zinc
Good source of  :
Vitamin A
Excellent source of  :
Vitamin K
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 1
Meat and Alternatives 0
Fats 2

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This recipe is in the following categories

Rice/Grain | Vegetables | Main courses/Entrées | Halal | Low Sodium | Italian