Sunday, April 26, 2015

[Healthy_Recipes_For_Diabetic_Friends] Quick and Healthy Asparagus Risotto - 31g Carbs, 3g Fiber


Quick and Healthy Asparagus Risotto - 31g Carbs, 3g Fiber

Fresh lemon juice makes the asparagus in this recipe sparkle. Asparagus Risotto could be a main course, but also makes a great side dish. Just serve with a tossed salad and some quickly sauteed fish or grilled chicken.
Prepare: 50 min

4 cloves garlic, minced
1 bunch scallions, whites and greens separated, thinly sliced
3 Tbsp extra-virgin olive oil
1 cup short-grain brown rice
1 cup dry white wine
5 cups boiling water
1/2 lb asparagus, cut into pieces
1/2 lemon, zested and juiced
1/2 cup grated Parmesan cheese
1/2 tsp kosher salt
Freshly ground black pepper

In a large, deep skillet, saute the garlic and scallion whites for 1 minute in the oil. Stir in the rice to coat evenly with the oil. Stir in the wine and simmer until absorbed. Stir in 3 cups of boiling water and simmer, stirring occasionally, partially covered, until the water is absorbed, about 35 minutes.

Stir in 1 cup of boiling water. Simmer while stirring continuously for 5 minutes. Stir in the asparagus and more boiling water if the rice is dry. Cook until the asparagus is tender crisp, about 3 minutes.

Remove from the heat. Add the lemon zest and juice and the Parmesan. Season with up to ½ tsp. salt and plenty of black pepper. Garnish with the scallion greens.

Serves: 6
Serving Size: 1 cup
Nutrition per Serving: 260 Calories, 10g Total Fat, 2.5g Sat Fat, 6g Protein, 31g Carbs, 3g Fiber, 5mg Cholesterol, 280mg Sodium


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