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Foodgeek: |
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Rating: |
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Servings: |
6 servings |
Prep. Time: |
:25 |
Total Time: |
1:10 |
Ingredients: |
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1 tbsp. extra-virgin olive oil
2 md. onions, chopped
1 cup short- or medium-grain brown rice *
3 cloves garlic, minced
1/2 cup dry white wine
2 cans (14-1/2 oz. each) reduced-sodium chicken broth or
3-1/2 cups vegetable broth
8 oz. asparagus, ends trimmed, cut into 1-inch pieces
1 cup sugar snap peas or snow peas, trimmed, cut into 1-inch pieces
1 cup diced red bell pepper
1-1/2 cups freshly grated Parmesan cheese
1/4 cup chopped fresh parsley
1/4 cup chopped fresh chives
1 to 2 tsp. freshly grated lemon zest, preferably organic
Freshly ground pepper to taste
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Directions:
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Preheat oven to 425°F
Heat oil in a Dutch oven or ovenproof deep sauté pan over medium heat. Add onions and cook, stirring occasionally, until softened, 3 to 5 minutes. Stir in rice and garlic; cook, stirring, 1 to 2 minutes. Stir in wine and simmer until it has mostly evaporated. Add broth and bring to a boil. Cover the pan and transfer to the oven.
Bake until the rice is just tender, 50 minutes to 1 hour.
Shortly before the risotto is done, steam asparagus, peas and bell pepper until crisp-tender, about 4 minutes.
Fold the steamed vegetables, Parmesan, parsley, chives, lemon zest and pepper into the risotto. Serve immediately.
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Comments from jeffery
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* Use short- or medium-grain brown rice to achieve the characteristic creamy risotto texture.
Makes 6 servings, about 1 cup each.
Per Serving: 267 Calories; 8 g Fat (3 g sat, 3 g mono); 11 mg Cholesterol; 35 g Carbohydrate; 12 g Protein; 3 g Fiber; 607 mg Sodium.
Nutritional Bonus: 65 mg Vitamin C (110% DV), 30% DV Vitamin A, 253 mg Calcium (25% DV).
Excerpt from the book The Essential EatingWell Cookbook: Good Carbs, Good Fats, Great Flavors (Eating Well)
Edited by Patsy Jamieson
Published by The Countryman Press; September 2004; $29.95US/$44.00CAN; 0-88150-630-3
Copyright © 2004 Eating Well, Inc.
www.eatingwell.com
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