Green "Wave" Risotto

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Rice cooked in a broth with an arugula and parsley coulis.

Adding a bit of cold butter to a risotto at the end of cooking makes it plumper, creamier, and looser so that it forms "waves". We call it a «risotto all'onda». The green colour here adds to the impression of fields of green.

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Preparation : 10 min Cooking : 20 min
280 calories/serving

Ingredients

1/2 bunch arugula 80 g
2 tbsp Italian parsley, fresh 10 g
2 tbsp chervil [optional] 5 g
1/4 cup water 65 mL
1 pinch nutmeg
ground pepper to taste [optional]
1/2 onions, finely chopped 100 g
1 cup chicken broth, low-sodium, approximately 250 mL
1 tbsp olive oil 15 mL
1 tbsp butter, unsalted 14 g
1/2 cup arborio rice 100 g
2 tbsp Parmesan cheese, grated 6 g
1 pinch salt [optional]

Before you start

A blender or food processor will be very useful to purée the arugula.

Method

  1. Clean the arugula, parsley, and chervil: discard any withered leaves and any tough parts, then wash rapidly, but carefully, without letting them soak in water. Drain the leaves, then transfer them to a blender. Add the water, nutmeg, and pepper to taste. Mix 2 min, until a green purée is obtained. Set aside.
  2. Finely chop the onion. Heat the broth in a small saucepan on the stove or in a microwave oven. Keep it warm while cooking the risotto (which will take about 20 min).
  3. Heat the oil in a saucepan. Add the onion and sauté 2-3 min, until translucent, then add the rice. Toast the grains 1-2 min (until translucent), with constant stirring.
  4. Cook the risotto, using the warmed broth until the rice is creamy but still al dente, about 20 min, then stir in the green purée, adding it in 2 or 3 portions. Remove the saucepan from the heat, then whisk in the butter and grated Parmesan cheese. Let stand for 2 min. Season with salt (not much if the broth is salty) and pepper to taste.
  5. Spoon the risotto into dishes and serve.

Nutrition Facts Table

per 1 serving (160 g)

Amount

% Daily Value

Calories

280

Fat

10 g

15 %

Saturated 3.8 g
+ Trans 0.2 g

20 %

Cholesterol

10 mg

Sodium

60 mg

2 %

Carbohydrate

46 g

15 %

Fibre

1 g

6 %

Sugars

2 g

Net Carbs

45 g

Protein

5 g

Vitamin A

15 %

Vitamin C

14 %

Calcium

8 %

Iron

7 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Vitamin K
Good source of  :
Vitamin A
Source of  :
Calcium, Copper, Folacin, Iron, Magnesium, Manganese, Phosphorus, Selenium, Vitamin B1, Vitamin C, Vitamin E, Zinc
Low  :
Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 1
Meat and Alternatives 0
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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