Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Quick Vegetable Risotto
- Ingredients
- 500 milliliters Vegetable broth
- 80 grams Rice flake
- 1 stalk Leeks (about 250 grams)
- 2 carrots (about 200 grams)
- 1 onion (about 50 grams)
- 1 garlic clove
- 140 grams Corn (canned; drained weight)
- 1 Tbsp Canola oil
- salt
- ½ tsp cayenne pepper
- 1 pc Parmesan (about 60 grams)
Boil 400 ml (1.75 cups) vegetable broth in a pot. Stir in rice flakes and cook according to package instructions.
Halve leek lengthwise, rinse well and drain. Finely chop leek. Peel carrots and coarsely grate on a box grater.
Peel the onion and garlic and finely chop. Drain corn in a sieve, rinse under cold water and drain well.
Heat oil in a non-stick pan. Sauté onion and garlic until translucent, about 1 minute, stirring constantly. Add corn, carrots and leek and sauté until softened, about 3 minutes.
Add remaining vegetable broth and simmer until evaporated, about 5 minutes. Season with salt and cayenne pepper.
Finely grate the Parmesan. Stir rice flakes into the vegetables. Fold about 2/3 of the Parmesan into the rice mixture, then cover and let stand for 1 minute. Sprinkle with remaining Parmesan and serve.
(Percentage of daily recommendation)
| Calorie | 426 cal. | (20 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 47 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9 g | (30 %) |
Healthy, because
There is a good reason why corn is also called "sweet corn": the yellow grains contain dextrose, fructose and sucrose. Together with the abundant fibre, they provide a high nutritional value and lasting satiation.
Even smarter
Much faster than rice and a great alternative especially for sensitive stomachs: Rice flakes - also popular as baby food. They are made from the steamed, rolled grains.