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Spring Garden Risotto

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(makes 4 servings)

1 1/2tablespoons (15 ml) olive oil
1medium leek, 5 ounces (150 g), white part only, cleaned and finely chopped
4ounces (120 g) fresh mushrooms, sliced
1small carrot, 2 ounces (60 g), chopped
4ounces (120 g) sugar snap peas, stems trimmed
4ounces (120 g) fresh asparagus spears, woody stems removed and cut into 2 inch (5 cm) pieces
freshly ground pepper, to taste
3 1/2cups (840 ml) canned low-sodium chicken broth
1/4cup (60 ml) dry white wine
olive oil cooking spray
1cup (230 g) Arborio rice
1tablespoon (15 ml) minced flat-leaf parsley
1/4cup (30 g) freshly grated Parmesan cheese
  1. In a nonstick skillet, heat 1/2 tablespoon (7.5 ml) olive oil over medium-low heat. Add leek and sauté until wilted, about 5 minutes. Stir in mushroom and continue to look, stirring, for 2 minutes. Add carrot, sugar snap peas, and asparagus. Continue to cook, stirring, for another minute. Remove from heat, season with pepper, and set aside.
  2. In a medium saucepan, bring broth and wine to a boil. Reduce heat and keep broth mixture at a slow simmer.
  3. In a large pot which has been lightly coated with cooking spray, heat remaining tablespoon (15 ml) olive oil over medium heat. Add rice and stir well until all grains of rice are coated. Pour in 1/2 cup (120 ml) of the hot broth and stir, using a wooden spoon, until all liquid is absorbed. Continue adding the broth 1/2 cup (120 ml) at a time, making sure the rice has absorbed the broth before adding more. Measure out 1/4 cup (60 ml) of the broth and combine it with the reserved vegetables. Once all broth has been added and absorbed, add the vegetables mixture and continue to cook over low heat for 2 minutes. Rice should have a very creamy consistency.
  4. Remove from heat and stir in parsley and Parmesan. Stir well to evenly combine. Serve immediately in shallow soup bowls or on dinner plates.
Per serving:338 calories (20% calories from fat), 11 g protein, 7 g total fat (2.0 g saturated fat), 54 g carbohydrate, 3 g dietary fiber, 5 mg cholesterol, 162 mg sodium
Diabetic exchanges:3 1/2 carbohydrate (3 bread/starch, 2 vegetable), 1 fat

 

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