Green Asparagus Risotto

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Green Asparagus Risotto
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Health Score:
75 / 100
Difficulty:
moderate
Difficulty
Preparation:
15 min.
Preparation
ready in 50 min.
Ready in
Calories:
488
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie488 cal.(23 %)
Protein11 g(11 %)
Fat16 g(14 %)
Carbohydrates62 g(41 %)
Sugar added0 g(0 %)
Roughage3.3 g(11 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.1 μg(1 %)
Vitamin E3.3 mg(28 %)
Vitamin K36.9 μg(62 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin4.4 mg(37 %)
Vitamin B₆0.2 mg(14 %)
Folate96 μg(32 %)
Pantothenic acid1.1 mg(18 %)
Biotin5 μg(11 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C26 mg(27 %)
Potassium447 mg(11 %)
Calcium173 mg(17 %)
Magnesium55 mg(18 %)
Iron2.1 mg(14 %)
Iodine23 μg(12 %)
Zinc2.3 mg(29 %)
Saturated fatty acids4.1 g
Uric acid95 mg
Cholesterol8 mg
Complete sugar3 g

Ingredients

for
4
Ingredients
6 shallots
5 Tbsps olive oil
300 grams Arborio rice
250 milliliters white wine
salt
freshly ground peppers
3 bay leaves
800 milliliters Vegetable broth
300 grams green Asparagus
1 organic lemon
2 pinches Ground nutmeg
40 grams Parmesan
How healthy are the main ingredients?
olive oilParmesanshallotsaltlemonGround nutmeg

Preparation steps

1.

Peel shallots and cut into small cubes. Heat 3 tablespoons of olive oil in a saucepan and saute shallots until translucent. Add rice and saute briefly. Add white wine and cook, stirring, until almost all wine has been absorbed. Season with salt, pepper and bay leaves.

2.

Add hot broth so that rice is just covered and cook rice, stirring frequently, until almost all liquid is absorbed. Continue to add broth in this manner and cook until rice is al dente, about 20 minutes, stirring frequently.

3.

Rinse asparagus, peel lower thirds of stalks and cut stalks into 3 cm (approximately 1 inch) pieces. Blanch in boiling salted water for 5 minutes, drain and rinse in ice water, drain well. Rinse lemon in hot water and grate zest. Peel well and dice pulp into small cubes.

4.

Heat remaining olive oil in a saucepan and saute asparagus briefly. Season with salt and nutmeg. Add lemon cubes and heat through. stirring. Add mixture to risotto and place into a large bowl. Garnish with lemon zest amd sprinkle with grated Parmesan. Serve.  

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