Microwave Risotto with Ham and Corn

Gluten Free
Health score
24%
Microwave Risotto with Ham and Corn
45 min.
6
423kcal

Suggestions

Ingredients

  • 1.5 cups arborio rice uncooked
  • 0.3 teaspoon pepper black freshly ground
  • 0.8 cup corn kernels frozen
  • 14.5 ounce less-sodium chicken broth fat-free canned
  • 0.3 cup flat-leaf parsley fresh chopped
  • 1.5 cups ham cubed
  • tablespoons olive oil 
  • cups onion chopped
  • 0.3 cup parmesan cheese fresh grated
  • 0.3 cup provolone cheese shredded
  • cup bell pepper red coarsely chopped
  • 0.5 teaspoon salt 
  • cups water hot
  • 0.5 cup white wine 

Equipment

  • casserole dish
  • microwave

Directions

  1. Combine first 3 ingredients in a 2-quart casserole dish; microwave on high 5 minutes. Stir in wine and broth; microwave on high 12 minutes.
  2. Stir in water and ham; microwave on high 12 minutes. Stir in bell pepper and next 5 ingredients (bell pepper through black pepper); microwave on high 3 minutes. Stir in parsley.
  3. Serve immediately.

Nutrition Facts

Calories423kcal
Protein15.17%
Fat35.72%
Carbs49.11%

Properties

Glycemic Index
45.67
Glycemic Load
32.9
Inflammation Score
-9
Nutrition Score
19.35434809975%

Flavonoids

Malvidin
0.01mg
Catechin
0.15mg
Epicatechin
0.11mg
Hesperetin
0.08mg
Naringenin
0.08mg
Apigenin
5.4mg
Luteolin
0.2mg
Isorhamnetin
2.67mg
Kaempferol
0.39mg
Myricetin
0.39mg
Quercetin
10.9mg

Nutrients percent of daily need

Calories:423.34kcal
21.17%
Fat:16.19g
24.9%
Saturated Fat:4.84g
30.28%
Carbohydrates:50.06g
16.69%
Net Carbohydrates:46.72g
16.99%
Sugar:4.6g
5.11%
Cholesterol:28.33mg
9.44%
Sodium:1048.34mg
45.58%
Alcohol:2.06g
100%
Alcohol %:0.7%
100%
Protein:15.47g
30.93%
Vitamin C:39.39mg
47.74%
Vitamin K:47.05µg
44.81%
Folate:151.23µg
37.81%
Vitamin B1:0.55mg
36.61%
Manganese:0.69mg
34.54%
Selenium:19.18µg
27.4%
Vitamin B3:4.59mg
22.93%
Phosphorus:222.67mg
22.27%
Vitamin A:1079.82IU
21.6%
Vitamin B6:0.39mg
19.61%
Iron:3.11mg
17.28%
Fiber:3.34g
13.37%
Zinc:1.95mg
12.98%
Vitamin B2:0.21mg
12.15%
Calcium:120.4mg
12.04%
Vitamin B5:1.17mg
11.68%
Vitamin E:1.6mg
10.65%
Potassium:356.67mg
10.19%
Copper:0.2mg
10%
Magnesium:37.37mg
9.34%
Vitamin B12:0.49µg
8.19%
Vitamin D:0.29µg
1.96%
Source:My Recipes