Low Calorie Rice and Preserved Vegetable Stew

Name: Low Calorie Rice and Preserved Vegetable Stew
Total time: 40 min
Yield: 2
Ingredients: 2 cups vegetable stock; 1 cup skim milk; 1 onion (finely chopped); 3 cloves garlic (crushed); 1 tablespoon olive oil; 0.75 cup risotto rice; 1.5 cups canned Artichoke hearts (drained and cubed); 6 sun-dried tomatoes (in oil, drained and chopped); Basil (to garnish)

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Health Score:

7,0 / 10

Difficulty:

easy

Difficulty

Preparation:

40 min.

Preparation

Calories:

370

calories

Calories

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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)

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 %)

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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

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How healthy are the main ingredients?

onion garlic olive oil Basil

Ingredients

for

servings

Ingredients: 2 cups
vegetable stock; 1 cup
skim milk; 1
onion (finely chopped); 3 cloves
garlic (crushed); 1 tablespoon
olive oil; ¾ cup
risotto rice; 1 ½ cups
canned Artichoke hearts (drained and cubed); 6
sun-dried tomatoes (in oil, drained and chopped); Basil (to garnish)

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Preparation steps

Put the stock and milk in a saucepan and heat while you make the risotto base.

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.

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.

Repeat with the rest of the stock, adding two ladles at a time, until the rice is just tender. Season with salt and pepper.

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.