Low Calorie Rice and Preserved Vegetable Stew
(0 votes)
(0 votes)
Health Score:
7,8 / 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)
(Percentage of daily recommendation)
| Calorie | 370 kcal | (18 %) | ||
| Protein | 14.66 g | (15 %) | ||
| Fat | 8.25 g | (7 %) | ||
| Carbohydrates | 59.33 g | (40 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.11 g | (17 %) |
more nutritional values
| Vitamin A | 204.63 mg | (25,579 %) | ||
| Vitamin D | 1.48 μg | (7 %) | ||
| Vitamin E | 0.03 mg | (0 %) | ||
| Vitamin B₁ | 0.12 mg | (12 %) | ||
| Vitamin B₂ | 0.23 mg | (21 %) | ||
| Niacin | 1.1 mg | (9 %) | ||
| Vitamin B₆ | 0.21 mg | (15 %) | ||
| Folate | 24.64 μg | (8 %) | ||
| Pantothenic acid | 0.24 mg | (4 %) | ||
| Biotin | 2.63 μg | (6 %) | ||
| Vitamin B₁₂ | 0.47 μg | (16 %) | ||
| Vitamin C | 17.74 mg | (19 %) | ||
| Potassium | 538.17 mg | (13 %) | ||
| Calcium | 373.94 mg | (37 %) | ||
| Magnesium | 33.85 mg | (11 %) | ||
| Iron | 3.26 mg | (22 %) | ||
| Iodine | 1.5 μg | (1 %) | ||
| Zinc | 0.79 mg | (10 %) | ||
| Saturated fatty acids | 1.51 g | |||
| Cholesterol | 6.22 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- Ingredients
- 2 cups vegetable stock
- 1 cup skim milk
- 1 onion (finely chopped)
- 3 cloves garlic (crushed)
- 1 tablespoon olive oil
- ¾ cup Risotto
- 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.
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