Low Calorie Rice and Preserved Vegetable Stew

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Low Calorie Rice and Preserved Vegetable Stew
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Health Score:
7,8 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation

Healthy, because

Even smarter

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.

Ingredients

for
2
Ingredients
2 cups vegetable stock
1 cup skim milk
1 onion (finely chopped)
3 cloves garlic cloves (crushed)
1 Tbsp 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)
How healthy are the main ingredients?
Artichoke heartsgarlic cloveolive oilonionBasil

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.