Risotto is a delicious grain that pairs well with just about anything. You can throw all types of protein and veggies in with risotto and have a warm, satisfying and well-rounded meal. This Skinny Asparagus Risotto from SkinnyKitchen would be a delicious dinner for a "Meatless Monday!"
Asparagus is great as a detox vegetable and is considered an anti-aging vegetable. It helps to reduced inflammation and is high in folic acid, potassium, fiber, thiamine and vitamins A, B6 and C. Spinach is a power food that is also loaded with vitamins. One cup of fresh spinach (or 1/6 cup of cooked spinach) contains TWICE your daily vitamin K needs. This along with the calcium and magnesium in spinach is essential to maintain healthy bones.
Unlike typical white rice, Arborio rice contains some fiber. It has 3 grams of fiber for ¼ cup uncooked rice. It does take a bit of attention when making, but it's not difficult and turns out very creamy and delicious...not mushy at all!
- 6 cups Swanson’s reduced-sodium chicken broth or vegetable broth (for Meatless Monday!)
- 3 teaspoons olive oil
- 1 pound asparagus, trimmed and cut into 1-inch pieces
- 2 tablespoons shallots, minced
- 1 tablespoon garlic, minced
- 1½ cups dry Arborio rice, see shopping tip
- ½ cup white wine
- 2 cups fresh spinach, stems removed, chopped
- 1 cup frozen peas, thawed
- 2 tablespoons fresh chives or scallions, chopped
- ½ cup Parmesan cheese, shredded
- Freshly ground black pepper, to taste
Instructions 1. In a saucepan, heat the chicken or vegetable broth over medium heat. Continue to keep hot but not boiling.
2. In a large nonstick pan, heat 1 teaspoon olive oil. Add asparagus and saute until tender, about 5 minutes. Remove to a plate and set aside.
3. Add 2 teaspoons olive oil to pan and heat. Add shallots, garlic and saute until soft about 2 minutes.
4. Stir in rice and saute until coated in oil. De-glaze pan with wine and cook until completely absorbed about 1-2 minutes. Add heated broth in ½ cup increments. Continue to simmer and stir often until each addition is almost completely absorbed before adding the next. Total cooking time for rice is about 40-45 minutes.
5. Stir in asparagus, spinach, peas, Parmesan cheese and chives. Season with pepper, to taste.
6. Serve immediately in a warmed serving dish.
Makes 6 servings (1 cup each)
281 calories, 6g fat, 13g protein, 43g carbs, 6g fiber, 770mg sodium, 4g sugar
If you make it, share a photo of your Monday Munchie on Facebook, Instagram or Twitter (@beMilestone) and use the hashtag #MilestoneMM so we can see it!
Sources: http://www.care2.com/greenliving/8-benefits-of-spinach-the-first-superfood.html#ixzz2xrfsd9VC; http://www.skinnykitchen.com/recipes/skinny-asparagus-risotto/