Mock Risotto - 8 pts

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* Exported from MasterCook *

 

Mock Risotto - 8 pts

 

Recipe By :EatingWell Healthy in a Hurry Cookbook

by Jim Romanoff and the Editors of EatingWell Magazine

Serving Size : 4 Preparation Time :0:00

Categories : High Fiber

Vegetarian

WW

 

Amount Measure Ingredient -- Preparation

Method

-------- ------------

--------------------------------

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 broth

1 pound asparagus -- trimmed and cut

into ¼-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 cheese -- 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.

 

Makes 4 servings, 1 1/2 cups each

 

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.

3 Carbohydrate Servings

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

 

 

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

A (70% dv), Folate

(29% dv).

 

 

 

Description:

" 8 pts "

Cuisine:

" Italian "

S(Formatted by Chupa Babi in MC):

" 03.02.06 "

Copyright:

" 2006 "

Start to Finish Time:

" 0:40 "

T(Active Time):

" 0:40 "

- - - - - - - - -

- - - - - - - - - -

 

Per Serving (excluding unknown items): 553 Calories;

15g Fat (24.3%

calories from fat); 19g Protein; 87g Carbohydrate; 9g

Dietary Fiber; 30mg

Cholesterol; 1586mg Sodium. Exchanges: 5

Grain(Starch); 1 Lean Meat; 1

1/2 Vegetable; 2 1/2 Fat; 0 Other Carbohydrates.

 

NOTES : 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 with

grilled [favorites].

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 25000 0 0 0

 

 

 

 

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