Asparagus Risotto with a Poached Egg

Gluten Free
Popular
Health score
13%
Asparagus Risotto with a Poached Egg
45 min.
4
382kcal

Suggestions

Ingredients

  • cup arborio rice (or other medium or short grained rice)
  • pound asparagus cleaned trimmed cut into 1 inch pieces)
  • tablespoon butter 
  • cups chicken broth cooked (or vegetable broth, or the water that you the asparagus in, warm)
  •  eggs 
  • clove garlic chopped ()
  • tablespoon juice of lemon 
  •  onion diced ()
  • 0.5 cup parmigiano reggiano grated ()
  • servings salt & pepper to taste
  • 0.5 cup white wine 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • pot

Directions

  1. Cook the asparagus in boiling water until it turns dark green, about 1-2 minutes, remove it from the heat, give it a cold water bath o stop the cooking process and set it aside. (I pureed half of the asparagus to give the risotto a nice green colour.)
  2. Melt the butter in large sauce pan.
  3. Add the onion and saute until tender, about 5 minutes.
  4. Add the garlic and saute until fragrant, about 1 minute.
  5. Add the rice and stir to coat with the butter.
  6. Add the wine, deglaze the pan and stir while simmering until it is gone.
  7. Add 1/2 cup of the stock at a time and stir while simmering until it is gone. Continue until the rice is cooked al dente.
  8. Mix in the parmigiano reggiano and butter and stir until melted.
  9. Remove from heat and mix in the lemon and the asparagus. 1
  10. Bring a large pot of water to a boil and reduce the heat to medium. 1
  11. Swirl the water in the pot. 1
  12. Crack an egg into a bowl and pour the egg from the bowl into the water. Repeat for the remaining eggs. 1
  13. Let the eggs cook until the whites are set but the yolks are not, about 2-3 minutes and fish them out. 1
  14. Split the risotto among 4 plates and top with the poached eggs.

Nutrition Facts

Calories382kcal
Protein17.91%
Fat26.64%
Carbs55.45%

Properties

Glycemic Index
77
Glycemic Load
33.49
Inflammation Score
-9
Nutrition Score
22.116087312284%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Eriodictyol
0.18mg
Hesperetin
0.66mg
Naringenin
0.17mg
Luteolin
0.01mg
Isorhamnetin
7.84mg
Kaempferol
1.76mg
Myricetin
0.02mg
Quercetin
21.47mg

Nutrients percent of daily need

Calories:382.11kcal
19.11%
Fat:10.69g
16.44%
Saturated Fat:5.36g
33.48%
Carbohydrates:50.06g
16.69%
Net Carbohydrates:45.78g
16.65%
Sugar:4.95g
5.5%
Cholesterol:179.71mg
59.9%
Sodium:954.56mg
41.5%
Alcohol:3.09g
100%
Alcohol %:0.97%
100%
Protein:16.17g
32.34%
Folate:202.42µg
50.61%
Vitamin K:48.01µg
45.72%
Manganese:0.8mg
39.83%
Selenium:26.79µg
38.27%
Vitamin B1:0.48mg
32.26%
Iron:5.57mg
30.95%
Vitamin A:1531.1IU
30.62%
Phosphorus:296mg
29.6%
Vitamin B2:0.44mg
25.94%
Calcium:212.92mg
21.29%
Copper:0.37mg
18.5%
Vitamin B5:1.75mg
17.46%
Fiber:4.28g
17.1%
Vitamin B6:0.33mg
16.7%
Vitamin B3:3.31mg
16.53%
Zinc:2.17mg
14.47%
Vitamin E:1.86mg
12.43%
Vitamin C:10.07mg
12.21%
Potassium:408.48mg
11.67%
Magnesium:44.39mg
11.1%
Vitamin B12:0.55µg
9.13%
Vitamin D:0.94µg
6.28%