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Fennel Risotto

Fennel Risotto

with Chile and Orange Zest
55 min.
Time:
453
calories
Calories:
Ingredientsfor  
Ingredients
1 large Fennel bulb (about 300 grams)
½ red chili pepper
1 onion
1 garlic clove
2 Tbsps olive oil
450 milliliters Vegetable broth
120 grams Arborio rice
100 milliliters white wine
1 Organic orange
½ bunch Chives
20 grams Parmesan
3 Tbsps Cream quark (40% fat)
salt
peppers
How healthy are the main ingredients?
olive oilParmesanChivesFennel bulboniongarlic clove
Preparation
1.
Fennel Risotto preparation step 1

Rinse fennel, pat dry, halve lengthwise and cut off core and stalks.

2.
Fennel Risotto preparation step 2

Slice fennel very thinly on a mandoline.

3.
Fennel Risotto preparation step 3

Rinse chile, wipe dry, halve lengthwise and remove seeds. Finely chop chile. Peel the onion and garlic and finely chop both.

4.
Fennel Risotto preparation step 4

Heat the oil in a pot and sauté the onion and fennel over medium heat until light brown, about 10 minutes.

5.
Fennel Risotto preparation step 5

Bring the broth to a boil in a saucepan, then reduce heat to keep warm. Add garlic and chile to the fennel mixture and cook until softened, about 2 minutes.

6.
Fennel Risotto preparation step 6

Add rice to fennel mixture and sauté over medium heat until toasted, about 1 minute.

7.
Fennel Risotto preparation step 7

Pour in white wine and bring to a boil, stirring to deglaze pot. Reduce heat to medium and cook until wine is almost evaporated.

8.
Fennel Risotto preparation step 8

Ladle in about 150 ml (approximately 1/2 cup) of warm broth and continute to cook over medium heat, stirring frequently, until almost all liquid is absorbed. Continue to add broth, 150 ml (approximately 1/2 cup) at a time and cooking until almost absorbed, until rice is al dente and liquid is creamy.

9.
Fennel Risotto preparation step 9

Rinse orange in hot water, wipe dry and finely grate 1 teaspoon of zest. Stir orange zest into the rice. Rinse chives, shake dry and cut into thin rings. Finely grate the Parmesan.

10.
Fennel Risotto preparation step 10

When rice is cooked, stir in the quark and grated Parmesan. Season with salt and pepper, garnish with chives and serve immediately. 

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie453 cal.(22 %)
Protein15 g(15 %)
Fat18 g(16 %)
Carbohydrates53 g(35 %)
Sugar added0 g(0 %)
Roughage8 g(27 %)
Healthy, because

Healthy, because

Fennel is a calcium-rich vegetable and strengthens the bones. Good for those who do not tolerate dairy products well. The risotto covers the daily requirement of vitamin A and E. The fat-soluble vitamins fend off free radicals and thus protect the cells.

Even smarter

Even smarter

Cream quark makes the risotto a little less caloric and creamier than if it was only refined with Parmesan cheese. If children are eating with us, replace half of the wine with vegetable stock and half with orange juice. This makes the vegetarian rice dish taste even fruitier.

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