Broccolini Risotto with Parmesan Cheese
Broccolini Risotto with parmesan cheese - Warming favorite
Healthy, because
Even smarter
Nutritional values
Broccolini is very similar to broccoli but forms smaller florets and longer, thin stems. The green vegetable is delicate in flavor and, like its big brother, contains glucosinolates. These mustard oils inhibit inflammation and aid digestion.
If you like, you can also prepare the risotto with normal broccoli. You can also replace the hazelnut kernels with other nuts, for example, walnuts or almonds, if you wish.
(Percentage of daily recommendation)
| Calorie | 484 cal. | (23 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 65 g | (43 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.6 g | (22 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 5 mg | (42 %) | ||
| Vitamin K | 227.5 μg | (379 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5.7 mg | (48 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 74 μg | (25 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 13.6 μg | (30 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 118 mg | (124 %) | ||
| Potassium | 580 mg | (15 %) | ||
| Calcium | 220 mg | (22 %) | ||
| Magnesium | 79 mg | (26 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 28 μg | (14 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 173 mg | |||
| Cholesterol | 12 mg |
Ingredients
- Ingredients
- 1 Tbsp olive oil
- 11 ozs Arborio rice
- 1 ¾ ozs Apple juice
- 28 ozs hot Vegetable broth
- salt
- peppers
- 1 tsp Organic lemon zest
- 18 ozs Broccolini (broccoli spears)
- 4 Tbsps hazelnut kernels
- ¼ bunch Chervil
- 1 oz Parmesan
- 2 ¼ ozs Crème fraiche (3 TBSP.)
Preparation steps
Heat olive oil in a saucepan. Add rice and sauté for 2 minutes over medium heat. Deglaze with a little broth and let evaporate. Then add about 7 ounces of broth and let the rice absorb it, stirring occasionally. Then add more broth in portions, as well as the juice towards the end, cooking the rice in this way for 15-20 minutes; it should still have a slight bite. Add salt, pepper and lemon zest to the risotto.
Meanwhile, clean broccoli, wash, cut into bite-sized pieces and steam everything in a strainer over boiling water for 5 minutes until al dente.
Meanwhile, toast nuts in a hot pan without fat over medium heat for 3 minutes and then chop coarsely. Wash chervil, shake dry and pluck off the leaves. Slice the Parmesan.
Mix the crème fraiche into the risotto and season again. Divide the risotto among 4 plates. Arrange broccoli, nuts and chervil leaves on top and sprinkle with Parmesan.
