Recipes
Asparagus Risotto
Serves 4
Using a mixture of yellow and red tomatoes in this dish gives
it a festive look.
6 cups vegetable broth
2 tablespoons oil
1 small onion, diced
2–4 cloves garlic, thinly sliced
1 1/2 cups arborio rice
1/2 cup dry white wine
1 pound asparagus, trimmed, bias cut into 1-inch pieces
Zest and juice of 1 lemon
1 tablespoon shredded fresh basil
1 tablespoon chopped fresh tarragon
1/2 cup diced fresh tomato
1/4 cup extra virgin olive oil*
Salt and white pepper
Heat the broth over low heat on a burner near the risotto pan.
Have a ladle handy.
Heat the oil in a large, wide skillet over medium-high heat and
sauté the onions, garlic, and rice. Cook, stirring constantly,
until the rice begins to brown. Do not let more than one-tenth of
the rice brown. Add the wine and cook, stirring, until the rice
absorbs the wine. Add 1 cup of the stock. Reduce the heat to medium.
Cook, stirring, until most of the stock is absorbed. Do not allow
the rice to brown or stick to the pan. Continue adding the stock,
1 cup at a time, and cook until it is nearly all absorbed. When
adding the last cup of stock, add the asparagus.
When the stock is absorbed and the asparagus is just tender, remove
the pan from the heat. Stir in the lemon juice, half the zest, 3
tablespoons of the olive oil, the herbs, and tomatoes. Mix gently
so the asparagus doesn't fall apart. Taste for seasoning and add
salt and white pepper as needed.
Divide the risotto among four large, shallow bowls. Garnish with
the reserved basil and top with some lemon zest. Drizzle a teaspoon
or so of the extra virgin olive oil. Serve immediately.
*For a lower fat version, skip drizzling the final product with
a teaspoon or so of additional olive oil.
Per serving: 352 calories; 8 g protein; 31 g carbohydrate;
22 g fat; 3.4 g fiber; 43 mg calcium; 1508 mg sodium; calories from
protein: 8%; calories from carbohydrates: 34%; calories from fats:
55%; calories from alcohol: 4%
Source: New Century Nutrition
Media
Center | Health | Research
| About PCRM | Catalog
| Join Us | Search
| Site Index | Home
The site does
not provide medical or legal advice. This Web site is for information purposes
only.
Full Disclaimer | Privacy Policy
|
