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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Low Calorie Rice and Preserved Vegetable Stew

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Difficulty:

easy

Difficulty

Preparation:

40 min.

Preparation

Calories:

370

calories

Calories

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Nutritional values

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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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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Product recommendation

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

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.