Foodie Friday

Healthy Recipe of the Week

Green Risotto

Short-grain brown rice is Chef Kate’s recommendation for an “amazingly creamy risotto”!

Do you have an enameled cast iron pot? It will help the risotto cook evenly.

ShortGrainBrownRice

Image source: https://inharvestfoodservice.com/products/short-grain-brown-rice/

Ingredients

  • 3 tablespoons Extra-Virgin Olive Oil
  • 1 Onion (finely chopped)
  • 1 cup Short-Grained Brown Rice
  • 1/4 cup Dry White Wine or Vermouth
  • 4 cups Vegetable or Chicken Stock (hot and unsalted)
  • 2 cups Spinach Leaves
  • 2 cups Zucchini (grated)
  • 1 cup Peas (fresh or frozen)
  • 1 teaspoon Kosher Salt
  • White or Black Pepper, to taste (freshly grounded)
  • 1 Lemon (zested and juiced)

Directions

In a large heavy pot over medium heat, heat the olive oil until shimmering. Sauté the onion until softened (about 2 – 3 minutes).

Stir in the rice to coat with the olive oil. Stir in the white wine (or vermouth) and cook until the rice starts to stick (about 1 – 2 minutes).

Stir in 3 cups of vegetable or chicken stock. Reduce the heat to medium-low, cover, and cook, stirring occasionally, until most of the liquid has been absorbed but the rice is still chewy (about 25 – 35 minutes).

In a blender, purée the spinach with the remaining 1 cup of vegetable or chicken stock.

Increase the heat to medium-high. Stir in the zucchini, puréed spinach, and peas. Cook, stirring occasionally, until the rice is al dente (about 3 – 5 minutes).

Season with the salt, pepper, and lemon zest and juice.

*Homemade vegetable or chicken stock is preferred. Try this homemade stock recipe!

Yields: 6 cups

Nutritional Information

Per Serving (1 cup): 230 Calories. 8g Total Fat.1g Saturated Fat. 34g Carbohydrates. 5g Fiber. 5g Total Sugar. 0g Added Sugar. 5g Protein. 350mg Sodium.

 

 

 

 

Reference

Sherwood, K. (2021, June). The healthy cook: grains & greens. Nutrition Action Health Letter.

About rrluthi

Certified fitness expert with a passion for educating and empowering people of all ages (young "kiddos" to the active aging "baby boomers") about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, group exercise instructor, and rehabilitation aide—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, and corporate wellness program facilitation.
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