Green Pea-and-Asparagus Risotto

Gluten Free
Health score
10%
Green Pea-and-Asparagus Risotto
41 min.
4
362kcal

Suggestions

Ingredients

  • 1 cup arborio rice uncooked short-grain
  • 0.5 pound asparagus 
  • 2 tablespoons butter 
  • 0.3 cup cooking wine dry white
  • 1 tablespoon mint leaves fresh chopped
  • 1  garlic clove minced
  • 2 teaspoons juice of lemon 
  • 1 teaspoon lemon zest 
  • 0.3 cup chicken broth low-sodium
  • 2.8 cups chicken broth low-sodium
  • 1 tablespoon olive oil 
  • 0.3 cup parmesan cheese freshly grated
  • 0.5 cup peas sweet green frozen thawed
  • 4 servings salt and pepper to taste
  • 0.5 cup onion sweet finely chopped

Equipment

  • bowl
  • frying pan
  • oven
  • plastic wrap
  • microwave

Directions

  1. Stir together first 4 ingredients in a medium-size microwave-safe bowl. Microwave at HIGH 3 minutes. Stir in rice, and microwave at HIGH 2 minutes.
  2. Stir in 2 3/4 cups broth and 1/4 cup wine. Cover tightly with plastic wrap. (Do not vent). Microwave at HIGH 9 minutes. Carefully swirl bowl without uncovering (to incorporate the mixture), and microwave at HIGH 8 minutes. Carefully remove and discard plastic wrap. Stir in cheese and 1/4 cup chicken broth, stirring 30 seconds to 1 minute or until creamy.
  3. Add 1/4 cup additional broth, 1 Tbsp. at a time, if necessary, for desired consistency. Season with salt and pepper to taste.
  4. Meanwhile, snap off and discard tough ends of asparagus, and cut into 2-inch pieces. Saut asparagus in a lightly greased nonstick skillet over medium heat 3 to 4 minutes or until crisp-tender; stir in green peas. Stir asparagus mixture, chopped fresh mint, lemon zest, and lemon juice into prepared risotto.
  5. Serve immediately.
  6. Note: For testing purposes only, we used Rice Select Risotto Italian-Style Rice, an 1,100-watt microwave oven, and a 2 1/2-liter glass bowl. We found that self-sealing plastic wraps, such as GLAD Press'n Seal, do not work in this application.

Nutrition Facts

Calories362kcal
Protein12.59%
Fat31.4%
Carbs56.01%

Properties

Glycemic Index
63.33
Glycemic Load
32.46
Inflammation Score
-8
Nutrition Score
16.473478107997%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Epigallocatechin 3-gallate
0.02mg
Eriodictyol
0.51mg
Hesperetin
0.55mg
Naringenin
0.09mg
Apigenin
0.07mg
Luteolin
0.16mg
Isorhamnetin
3.23mg
Kaempferol
1.02mg
Myricetin
0.24mg
Quercetin
10.86mg

Nutrients percent of daily need

Calories:362.26kcal
18.11%
Fat:12.43g
19.12%
Saturated Fat:5.48g
34.23%
Carbohydrates:49.88g
16.63%
Net Carbohydrates:45.89g
16.69%
Sugar:3.57g
3.97%
Cholesterol:20.49mg
6.83%
Sodium:406.81mg
17.69%
Alcohol:1.54g
100%
Alcohol %:0.55%
100%
Protein:11.21g
22.42%
Folate:164.11µg
41.03%
Manganese:0.75mg
37.42%
Vitamin K:30.92µg
29.45%
Vitamin B1:0.43mg
28.41%
Vitamin B3:5.5mg
27.48%
Iron:4.19mg
23.29%
Phosphorus:201.38mg
20.14%
Copper:0.36mg
17.8%
Vitamin A:850.06IU
17%
Selenium:11.67µg
16.67%
Vitamin C:13.63mg
16.52%
Fiber:3.98g
15.92%
Vitamin B2:0.22mg
12.71%
Vitamin B6:0.24mg
11.86%
Potassium:410.18mg
11.72%
Zinc:1.6mg
10.7%
Calcium:94.37mg
9.44%
Vitamin E:1.37mg
9.15%
Vitamin B5:0.89mg
8.86%
Magnesium:34.23mg
8.56%
Vitamin B12:0.27µg
4.55%
Source:My Recipes