Southern French Rice Dish
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(0 votes)
Health Score:
81 / 100
Difficulty:
moderate
Difficulty
Preparation:
1 hr 15 min.
Preparation
Calories:
399
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 399 cal. | (19 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 34 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.1 g | (7 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 15.6 μg | (26 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.5 mg | (21 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 22 μg | (7 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 3.7 μg | (8 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 293 mg | (7 %) | ||
| Calcium | 110 mg | (11 %) | ||
| Magnesium | 34 mg | (11 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 10.4 g | |||
| Uric acid | 59 mg | |||
| Cholesterol | 35 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 ¼ cups Arborio rice
- ¼ cup butter
- ⅜ cup olive oil
- 1 Zucchini (roughly diced)
- 1 red pepper (roughly diced)
- 1 Plum tomato (seeded and diced)
- 0.333 cup Parmesan (shaved)
- ⅜ cup dry white wine
- 2 shallots (finely chopped)
- 2 cloves garlic cloves (minced)
- 4 cups vegetable stock (kept hot on the stove)
- salt
- peppers
- 2 Tbsps Basil (finely sliced)
- Basil (to garnish)
Preparation steps
1.
Heat 50ml of the oil and 50g of the butter in a large heavy-based saucepan over a medium heat.
2.
Saute the shallots gently for 4-5 minutes then add the garlic and continue to cook for a further 2 minutes.
3.
Add the rice and coat thoroughly in the butter, oil and shallot mixture and cook for 3-4 minutes or until the grains start to turn translucent. Add the white wine and increase the heat to allow it to evaporate almost entirely.
4.
Add a ladle of hot vegetable stock to the risotto at a time, stirring frequently until it is absorbed into the rice.
5.
Continue in this fashion until all the stock has been absorbed and the rice is soft yet still defined; usually 30-40 minutes.
6.
As the risotto is cooking, heat the most of the rest of the olive oil in a frying pan over a medium-high heat and saute the courgette for 3-4 minutes, stirring occasionally. Transfer to a plate and reserve.
7.
Add the rest of the oil and saute the pepper and tomato for 3-4 minutes. Transfer to the same plate and mix with the courgette.
8.
Once the risotto is nearly ready, stir in the cooked vegetables and season to taste.
9.
Ladle into serving bowls and garnish with the sliced basil, basil leaves and parmesan shavings.
