Rice Asparagus Bake
Nutritional values
(Percentage of daily recommendation)
| Calorie | 381 cal. | (18 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.1 g | (7 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.9 μg | (5 %) | ||
| Vitamin E | 6.7 mg | (56 %) | ||
| Vitamin K | 27.9 μg | (47 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.1 mg | (43 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 100 μg | (33 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 12.5 μg | (28 %) | ||
| Vitamin B₁₂ | 1.4 μg | (47 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 303 mg | (8 %) | ||
| Calcium | 228 mg | (23 %) | ||
| Magnesium | 41 mg | (14 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 25 μg | (13 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 5.1 g | |||
| Uric acid | 70 mg | |||
| Cholesterol | 123 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 1 onion
- 250 grams green Asparagus
- 3 Tbsps vegetable oil
- 200 grams Arborio rice (Arborio or Carnaroli)
- 1 l Vegetable broth
- salt
- peppers
- 125 grams Mozzarella
- 2 eggs
- 50 grams freshly grated Parmesan
Preparation steps
Peel and finely chop the onion. Rinse the asparagus, and if necessary peel the lower third of the stalks. Cut asparagus into thirds.
In a large saucepan, heat 2 tablespoons of oil and sauté the onion until soft. Add the asparagus and sauté briefly.
Add the rice and sauté until translucent. Deglaze the pan with 125 ml (approximately 1/2 cup) vegetable broth until almost evaporated. Season risotto with salt and pepper to taste. Then add a good 500 ml (approximately 2 cups) vegetable broth and simmer rice for 15–20 minutes over low heat. If necessary, add more broth.
Meanwhile, preheat the oven to 200°C (approximately 400°F). Brush a baking dish with the remaining oil.
Cut mozzarella into small cubes. Separate the eggs. Beat egg whites until stiff. Stir the yolks into the finished risotto and carefully fold in the beaten whites.
Spread a third of the risotto into the prepared baking dish and sprinkle with half of the mozzarella and Parmesan. Layer on another third of the risotto and remaining cheese monolayer. Top with a layer of remaining risotto. Bake in the oven at 180°C (convection) (approximately 325°F) for 50–60 minutes until golden brown.
