EatingWell Mock Risotto - xp

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EatingWell Mock Risotto

1 tablespoon extra-virgin olive oil

1 medium onion, diced

1/4 teaspoon salt

2 cups instant brown rice

4 cloves garlic, chopped

2 1/2 cups vegetable or reduced-sodium chicken broth

1 pound asparagus, trimmed and cut into 1/4-inch pieces

1 red bell pepper, finely diced

1 cup frozen peas, thawed

4 ounces reduced-fat cream cheese (Neufchatel)

1/2 cup grated Asiago or Parmesan cheese, plus more for passing, if

desired

1/4 cup minced chives or scallion greens

 

 

 

 

 

1. Heat oil in a large nonstick skillet over medium-low heat. Add

onion and salt and cook, stirring often, until soft and just beginning

to brown, 4 to 6 minutes. Add rice and garlic and cook until the

garlic is fragrant, 30 seconds to 1 minute. Add broth and bring to a

boil; cover, reduce heat to a simmer and cook for 5 minutes.

2. Remove cover and spread asparagus and bell pepper on top of the

simmering rice—do not stir into the rice mixture. Replace cover and

continue simmering, adjusting the heat if necessary, until the liquid

is almost absorbed and the asparagus is bright green but still crisp,

about 5 minutes.

3. Add peas and cream cheese; stir until the mixture is creamy and the

cheese is incorporated. Return to a simmer and continue cooking until

the liquid has evaporated and the asparagus is tender, about 5 minutes

more. Stir in 1/2 cup Asiago (or Parmesan). Serve topped with chives

(or scallions) and additional grated cheese.

 

Yield: 4 servings, 1 1/2 cups each

Active Time: 40 minutes

Total Time: 40 minutes

Ease of preparation: Easy

 

 

Per serving: 368 calories; 14 g fat (6 g sat, 5 g mono); 29 mg

cholesterol; 51 g carbohydrate; 13 g protein; 7 g fiber; 665 mg

sodium; 338 mg potassium.

Nutrition Bonus: Vitamin C (120% daily value), Vitamin A (70% dv),

Folate (29% dv).

3 Carbohydrate Servings

Exchanges: 3 starch, 1 vegetable, 1 high-fat meat

 

Source: EatingWell Online Newsletter

Formatted by Chupa Babi in MC: 10.03.06

 

Risotto is hardly effortless fare, what with all that stirring over a

hot stove. But instant brown rice and creamy Neufchatel cheese can

make a nutty, rich, stand-in version that’s sure to be a family

favorite. Substitute any vegetables you wish for the asparagus and

bell pepper. Make it a Meal: Paired with a salad, this is a perfect

vegetarian main course, or serve as a side dish.

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