Basic Healthy Recipe

Broccolini Risotto with Parmesan Cheese

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Average: 5 (2 votes)
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Broccolini Risotto with Parmesan Cheese

Broccolini Risotto with parmesan cheese - Warming favorite

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Health Score:
7,9 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
484
calories
Calories

Healthy, because

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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. 

1 serving contains
(Percentage of daily recommendation)
Calorie484 kcal(23 %)
Protein16 g(16 %)
Fat17 g(15 %)
Carbohydrates65 g(43 %)
Sugar added0 g(0 %)
Roughage6.6 g(22 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.1 μg(1 %)
Vitamin E5 mg(42 %)
Vitamin K227.5 μg(379 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin5.7 mg(48 %)
Vitamin B₆0.6 mg(43 %)
Folate74 μg(25 %)
Pantothenic acid2.2 mg(37 %)
Biotin13.6 μg(30 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C118 mg(124 %)
Potassium580 mg(15 %)
Calcium220 mg(22 %)
Magnesium79 mg(26 %)
Iron2.4 mg(16 %)
Iodine28 μg(14 %)
Zinc2.5 mg(31 %)
Saturated fatty acids4.2 g
Uric acid173 mg
Cholesterol12 mg

Ingredients

for
4
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.)
How healthy are the main ingredients?
Apple juiceParmesanolive oilsalt

Preparation steps

1.

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.

2.

Meanwhile, clean broccoli, wash, cut into bite-sized pieces and steam everything in a strainer over boiling water for 5 minutes until al dente.

3.

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.

4.

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.