Asaparagus Risotto

Healthy Living, Recipes

asparagus-risotto

Here’s a delicious farmers market recipe bursting with fresh vegetables and herbs. Pair this healthy risotto with a simple tossed salad for a tasty dinner.

At one carbohydrate serving per ¾ cup portion, this is a low carb, low calorie meal suitable for people with diabetes or those watching their overall calorie intake. Brown rice, the base of this risotto, may lower your risk of developing diabetes and heart disease thanks to its lower glycemic index than white rice. The presence of vitamin and fiber-rich rice bran also helps to lower LDL cholesterol, and vitamins like manganese and magnesium, abundant in brown rice, are essential to good health. Make this meal vegetarian friendly by swapping out the chicken broth for vegetable broth.

Theresa Jackson, RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital

Ingredients

  • 1 Tbsp olive oil
  • 1 Tbsp trans fat free margarine
  • 3 garlic cloves minced
  • 1/2 Vidalia onion diced
  • 1 cup brown rice
  • 2 cups chicken broth (gluten free if needed)
  • 1 bunch fresh asparagus cut into 1-inch pieces
  • 1 small carrot chopped fine
  • 1 tsp lemon zest
  • 1/4 cup 1% milk
  • 1 Tbsp chopped fresh parsley
  • 1 Tbsp chopped fresh sage
  • 1/8 tsp salt
  • Black pepper to taste
  • 1/4 cup grated Parmesan cheese
  • 1/8 tsp salt
  • 1/8 tsp crushed red-pepper flakes, optional

Preparation

In a large saucepan, heat the oil and margarine over medium heat. Add the garlic and onion and cook for 1 to 2 minutes, or until softened. Add the rice and toss to coat. Gradually mix in the broth, 1/4 cup at a time, stirring constantly. Bring mixture to a boil, reduce heat to low, cover and simmer for 50 minutes.

Stir in the asparagus, carrot, lemon zest and milk and continue to cook for 10 minutes. Remove from the heat and let sit for a few minutes. Season with the parsley, sage, salt and black pepper to taste. Stir in the Parmesan cheese. Serve immediately.

Yield: 6 servings

Heart Healthy Recipe
Gluten Free Recipe
Diabetes Recipe

Nutrition Facts

Serving Size: 3/4 cup

Calories: 118
Sodium: 440mg
Fat: 5g
Carbohydrates: 14g
Saturated Fat: 1g
Fiber: 1g
Cholesterol: 4mg
Protein: 4g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

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No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.