Risotto with Pumpkin
The Italian rice dish makes you feel full, provides a lot of protein for the muscles and only little fat. It has a positive effect on an increased cholesterol level, and the yellow colorants in the pumpkin ward off free radicals.
The Hokkaido pumpkin is the easiest to process: It is small and handy and does not need to be cut and peeled with great effort. The peel also provides additional fibre that will keep you full for a long time.
(Percentage of daily recommendation)
|Calorie||530 kcal||(25 %)|
|Protein||35 g||(36 %)|
|Fat||17 g||(15 %)|
|Carbohydrates||54 g||(36 %)|
|Sugar added||0 g||(0 %)|
|Roughage||2 g||(7 %)|
|Vitamin A||0.3 mg||(38 %)|
|Vitamin D||0.1 μg||(1 %)|
|Vitamin E||1.9 mg||(16 %)|
|Vitamin B₁||0.4 mg||(40 %)|
|Vitamin B₂||0.3 mg||(27 %)|
|Niacin||20.5 mg||(171 %)|
|Vitamin B₆||0.9 mg||(64 %)|
|Folate||35 μg||(12 %)|
|Pantothenic acid||2 mg||(33 %)|
|Biotin||6.5 μg||(14 %)|
|Vitamin B₁₂||0.8 μg||(27 %)|
|Vitamin C||8.9 mg||(9 %)|
|Potassium||790 mg||(20 %)|
|Calcium||218 mg||(22 %)|
|Magnesium||78 mg||(26 %)|
|Iron||3.4 mg||(23 %)|
|Iodine||11 μg||(6 %)|
|Zinc||2.4 mg||(30 %)|
|Saturated fatty acids||5.5 g|
|Uric acid||245 mg|
- 200 grams Chicken breasts
- 2 tablespoons olive oil
- 1 piece Hokkaido pumpkin (about 200 grams)
- 450 milliliters Vegetable broth
- 1 onion
- 1 garlic clove
- 120 grams Arborio rice
- 1 generous pinch Saffron
- 100 milliliters white wine
- 1 stalk marjoram
- 20 grams pecorino romano
- 2 tablespoons Cream quark (40% fat)
Rinse chicken and pat dry. Season with salt and pepper. Heat 1 tablespoon oil in a skillet. Cook the chicken until lightly browned, 3-4 minutes on each side.
Remove chicken from the skillet and allow to cool.
Meanwhile, rinse pumpkin and remove the seeds. Grate pumpkin flesh on a box grater.
Bring broth to a boil in a small pot, then reduce heat and keep warm. Peel and finely chop the onion and garlic.
Heat remaining oil in a pot. Cook onion and garlic until translucent.
Stir rice and pumpkin into the pot and sauté over medium heat for 1 minute. Add the saffron.
Pour in white wine and cook, stirring, until evaporated.
Add about 150 ml (approximately 2/3 cup) of hot broth to the pot and cook over medium heat, stirring frequently, until almost completely absorbed. Continue adding more broth in this manne and cooking until rice is al dente, about 20 minutes.
Meanwhile, cut the chicken into cubes and add to pot about 5 minutes before rice is finished cooking.
Rinse marjoram, shake dry, pluck leaves and chop finely. Coarsely grate Pecorino.
qStir uark, marjoram and Pecorino into the rice. Season with salt and pepper and serve immediately.