Cheesy Vegetable Risotto

Gluten Free
Health score
7%
Cheesy Vegetable Risotto
30 min.
8
187kcal

Suggestions


Indulge in the creamy, comforting goodness of Cheesy Vegetable Risotto, a delightful dish that brings together the rich flavors of Arborio rice and a medley of vibrant vegetables. Perfectly gluten-free and ready in just 30 minutes, this risotto is an ideal side dish, antipasti, or even a satisfying snack that will impress your family and friends.

Imagine the aroma of sautéed onions and garlic wafting through your kitchen as you prepare this delectable meal. The combination of frozen broccoli, carrots, and cauliflower, enveloped in a luscious cheese sauce, adds both nutrition and flavor, making it a fantastic way to sneak in those essential veggies. With each creamy bite, you'll experience the delightful taste of melted Parmesan cheese, which elevates this dish to a whole new level of deliciousness.

Whether you're hosting a dinner party or simply looking for a quick and satisfying meal, this Cheesy Vegetable Risotto is sure to please. With only 187 calories per serving, you can enjoy this dish guilt-free. So grab your frying pan and get ready to create a comforting bowl of risotto that will warm your heart and satisfy your taste buds!

Ingredients

  • cup arborio rice uncooked
  • 12 oz broccoli frozen
  • tablespoon butter 
  • 32 oz chicken broth warmed reduced-sodium (4 cups)
  • tablespoons parsley fresh chopped
  • clove garlic finely chopped
  • 0.3 teaspoon pepper 
  • cup onion chopped
  • 0.5 cup parmesan shredded
  • tablespoons vegetable oil 

Equipment

  • frying pan

Directions

  1. In 10-inch nonstick skillet, heat butter and oil over medium-high heat until butter is melted.
  2. Add onion and garlic; cook 3 to 4 minutes, stirring frequently, until onion is tender.
  3. Stir in rice. Cook, stirring occasionally, until edges of kernels are translucent. Stir in 1/2 cup of the broth. Cook 2 to 3 minutes, stirring constantly, until broth is absorbed.
  4. Reduce heat to medium. Stir in 1 1/2 cups of the broth; cook uncovered about 5 minutes, stirring frequently, until broth is absorbed. Stir in another 1 cup of the broth; cook uncovered about 5 minutes longer, stirring frequently, until broth is absorbed.
  5. Stir in remaining 1 cup broth. Cook about 8 minutes, stirring frequently, until rice is tender and mixture is creamy.
  6. Meanwhile, cook frozen vegetables as directed on bag. Stir vegetables, Parmesan cheese, parsley and pepper into rice mixture.

Nutrition Facts

Calories187kcal
Protein12.88%
Fat33.27%
Carbs53.85%

Properties

Glycemic Index
32.75
Glycemic Load
16.72
Inflammation Score
-7
Nutrition Score
12.581304283894%

Flavonoids

Apigenin
2.16mg
Luteolin
0.36mg
Isorhamnetin
1mg
Kaempferol
3.48mg
Myricetin
0.19mg
Quercetin
5.46mg

Nutrients percent of daily need

Calories:186.98kcal
9.35%
Fat:6.98g
10.74%
Saturated Fat:1.95g
12.16%
Carbohydrates:25.42g
8.47%
Net Carbohydrates:23.22g
8.44%
Sugar:2.12g
2.36%
Cholesterol:6.52mg
2.17%
Sodium:553.05mg
24.05%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.08g
12.16%
Vitamin K:66.32µg
63.16%
Vitamin C:40.86mg
49.53%
Folate:90.34µg
22.58%
Manganese:0.44mg
22.18%
Vitamin B1:0.21mg
13.92%
Phosphorus:107.18mg
10.72%
Calcium:106.73mg
10.67%
Selenium:6.86µg
9.79%
Vitamin A:463.62IU
9.27%
Vitamin B2:0.16mg
9.23%
Iron:1.62mg
8.98%
Fiber:2.2g
8.81%
Vitamin B3:1.61mg
8.03%
Vitamin B6:0.15mg
7.64%
Vitamin B5:0.64mg
6.37%
Potassium:217.35mg
6.21%
Magnesium:21.32mg
5.33%
Copper:0.1mg
5.18%
Zinc:0.75mg
5%
Vitamin E:0.74mg
4.9%
Vitamin B12:0.1µg
1.66%