Low Calorie Rice and Preserved Vegetable Stew

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Low Calorie Rice and Preserved Vegetable Stew
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Health Score:
7,0 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
370
calories
Calories

Healthy, because

Even smarter

Nutritional values

This dish might taste rich and decadent, however thanks to the use of skim milk, it is lower in fat and calories than traditional risottos. The garlic also adds valuable nutrients.

For a 358 calorie alternative, replace half the rice with 200 g of grated cauliflower, 5 minutes before the end.

1 serving contains
(Percentage of daily recommendation)
Calorie370 kcal(18 %)
Protein14.66 g(15 %)
Fat8.25 g(7 %)
Carbohydrates59.33 g(40 %)
Sugar added0 g(0 %)
Roughage5.11 g(17 %)
Vitamin A204.63 mg(25,579 %)
Vitamin D1.48 μg(7 %)
Vitamin E0.03 mg(0 %)
Vitamin B₁0.12 mg(12 %)
Vitamin B₂0.23 mg(21 %)
Niacin1.1 mg(9 %)
Vitamin B₆0.21 mg(15 %)
Folate24.64 μg(8 %)
Pantothenic acid0.24 mg(4 %)
Biotin2.63 μg(6 %)
Vitamin B₁₂0.47 μg(16 %)
Vitamin C17.74 mg(19 %)
Potassium538.17 mg(13 %)
Calcium373.94 mg(37 %)
Magnesium33.85 mg(11 %)
Iron3.26 mg(22 %)
Iodine1.5 μg(1 %)
Zinc0.79 mg(10 %)
Saturated fatty acids1.51 g
Cholesterol6.22 mg
Author of this recipe:
How healthy are the main ingredients?
oniongarlicolive oilBasil

Ingredients

for
2
Ingredients
2 cups
1 cup
1
onion (finely chopped)
3 cloves
garlic (crushed)
1 tablespoon
¾ cup
1 ½ cups
canned Artichoke hearts (drained and cubed)
6
sun-dried tomatoes (in oil, drained and chopped)
Basil (to garnish)

Preparation steps

1.
Put the stock and milk in a saucepan and heat while you make the risotto base.
2.
Fry the onion and garlic gently in the oil for 6 minutes without browning. Add the risotto rice and stir well to coat in the juices.
3.
Add two ladles of the milky stock and let it bubble, stirring occasionally, until a trench drawn with the spoon doesn't immediately fill up with liquid.
4.
Repeat with the rest of the stock, adding two ladles at a time, until the rice is just tender. Season with salt and pepper.
5.
Stir in the artichokes and tomatoes, then cover the pan, turn off the heat and leave to stand for 5 minutes. Serve garnished with basil.