Creamy Vegetable Risotto | Minimalist Baker



Creamy Spring Vegetable Risotto

Nutrition Highlights(per serving)

Calories347
Carbs50g
Protein11g
Nutrition Facts Servings: 4 (1 cup each)
Amount per serving  
Calories 347
% Daily Value*
Total Fat9g 12%
Saturated Fat 2g 10%
Cholesterol4mg 1%
Sodium370mg 16%
Total Carbohydrate50g 18%
Dietary Fiber 4g 14%
Total Sugars 5g  
Includes 0g Added Sugars 0%
Protein11g  
Vitamin D 0mcg 0%
Calcium 112mg 9%
Iron 4mg 22%
Potassium 388mg 8%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Total Time45 min
Prep20 min, Cook25 min
Servings4 (1 cup each)

Risotto is a classic Italian dish known for its heartiness and versatility. It traditionally has a creamy consistency, which this recipe achieves with low-sodium vegetable broth and just a touch of parmesan cheese.

This particular recipe includes peas and asparagus, which are both in season in the spring. The vegetables add nutrients and fiber while still keeping the potassium content within recommended guidelines for a chronic kidney disease-friendly diet. There is also only 195mg of phosphorus per serving. Enjoy a full portion of this dish as a vegetarian entree, or a half portion as a side dish.

Ingredients

  • 4 tablespoons shallot
  • 2 teaspoons garlic
  • 2 tablespoons olive oil
  • 1 cup mushrooms
  • 1 cup asparagus
  • 1 cup peas
  • 1 cup arborio rice
  • 4 cups low-sodium vegetable broth
  • 1/2 cup dry white wine
  • 1/4 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon dried parsley
  • 1/2 teaspoon dried sage
  • 4 tablespoons parmesan cheese

Preparation

  1. Mince shallot and garlic. Slice mushrooms. Chop asparagus into 1-inch segments.
  2. Heat the olive oil in a large saucepan. Add the shallot and cook for about 2 minutes until softened. Add the garlic and cook for another minute.
  3. Add the mushrooms and asparagus. Cook for about 3 minutes until they start to become more tender.
  4. Add the peas and rice. Stir to coat.
  5. Pour in the vegetable broth and wine. Bring to a boil.
  1. Add the salt, pepper, parsley, and sage.
  2. Once the mixture is boiling, turn down to simmer and cook for about 25 minutes or until all the liquid has absorbed. Stir once every 5 minutes to ensure mixture doesn't stick to the pot.
  3. When the risotto is done cooking, stir in the parmesan cheese and serve.

Ingredient Variation and Substitutions

It's very important to use low-sodium broth, especially if you're following a diet for chronic kidney disease since this has just a fraction of the sodium of regular broth.

Other vegetables can be used—however, stick to lower potassium options such as carrots or leeks.






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Date: 18.12.2018, 15:44 / Views: 64483


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