Black Rice Risotto

Gluten Free
Health score
31%
Black Rice Risotto
70 min.
4
459kcal

Suggestions

Ingredients

  • 1.5 cups rice black
  • 0.5 cup cooking wine dry white
  • 0.3 cup basil leaves fresh thinly sliced
  • servings kosher salt and pepper freshly ground
  • cups chicken broth low-sodium
  • tablespoon olive oil extra-virgin
  • medium onion diced finely
  • 0.8 cup parmesan cheese grated

Equipment

  • bowl
  • sauce pan
  • ladle

Directions

  1. Bring the broth to a simmer in a saucepan over medium-high heat; cover and keep warm.
  2. Meanwhile, heat the olive oil in a large saucepan over medium heat.
  3. Add the onion and cook until soft, about 4 minutes.
  4. Add the rice and cook, stirring, 1 minute. Reduce the heat to medium low. Stir in the wine until the liquid is absorbed, about 3 minutes.
  5. Ladle in 3/4 cup hot broth and cook, stirring constantly, until the liquid is absorbed, 6 to 7 minutes. Repeat with the remaining broth, adding 3/4 cup at a time, until the rice is tender but somewhat chewy, about 50 minutes.
  6. Stir in 3/4 teaspoon salt, pepper to taste and 1/2 cup parmesan. Divide among bowls. Top with the remaining 1/4 cup parmesan and the basil.

Nutrition Facts

Calories459kcal
Protein16.65%
Fat26.18%
Carbs57.17%

Properties

Glycemic Index
28
Glycemic Load
0.7
Inflammation Score
-6
Nutrition Score
20.022608731104%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Hesperetin
0.12mg
Naringenin
0.11mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.18mg
Myricetin
0.01mg
Quercetin
5.59mg

Nutrients percent of daily need

Calories:459.15kcal
22.96%
Fat:12.94g
19.9%
Saturated Fat:4.44g
27.75%
Carbohydrates:63.55g
21.18%
Net Carbohydrates:60.63g
22.05%
Sugar:2.52g
2.8%
Cholesterol:16.31mg
5.44%
Sodium:635.7mg
27.64%
Alcohol:3.09g
100%
Alcohol %:0.78%
100%
Protein:18.51g
37.02%
Manganese:2.7mg
135.05%
Phosphorus:470.31mg
47.03%
Vitamin B3:8.47mg
42.37%
Selenium:22.97µg
32.81%
Magnesium:116.02mg
29.01%
Vitamin B6:0.45mg
22.7%
Calcium:207.7mg
20.77%
Copper:0.4mg
19.9%
Vitamin B1:0.3mg
19.86%
Zinc:2.66mg
17.75%
Potassium:559.6mg
15.99%
Vitamin B2:0.25mg
14.62%
Fiber:2.92g
11.68%
Vitamin B5:1.15mg
11.47%
Iron:2.06mg
11.42%
Vitamin B12:0.61µg
10.12%
Vitamin K:10.2µg
9.71%
Vitamin E:1.45mg
9.66%
Folate:21.55µg
5.39%
Vitamin A:241.86IU
4.84%
Vitamin C:2.31mg
2.79%