Mock Risotto

Very Healthy
Health score
100%
Mock Risotto
50 min.
4
275kcal

Suggestions

Ingredients

  • pound asparagus trimmed cut into 1-inch pieces, 3 cups thin
  • ounces cremini mushrooms quartered
  • tablespoons chives fresh chopped
  • cloves garlic minced
  • servings kosher salt and pepper black freshly ground
  • 0.5 teaspoon lemon zest grated
  • 3.3 ounces grain brown rice whole
  • 2.5 cups chicken broth low-sodium
  • tablespoon olive oil 
  • small onion chopped
  • tablespoon parmesan cheese grated
  • 3.5 ounces pearl barley 
  • pinch pepper flakes red crushed

Equipment

  • frying pan
  • pot

Directions

  1. Bring a large pot of salted water to boil.
  2. Add the rice and barley and cook until al dente, 15 minutes.
  3. Drain well.
  4. Heat the oil in a large skillet over medium heat.
  5. Add the onion, garlic, pepper flakes (if using) and salt and pepper to taste. Cook until the onion is tender and beginning to brown, 5 minutes. Stir in the drained rice mixture.
  6. Add 2 cups broth, cover and cook until the rice and barley are tender, 6 to 8 minutes.
  7. Stir in the asparagus and mushrooms and continue to cook, covered, until the vegetables are tender, 8 to 10 minutes.
  8. Remove from the heat and stir in the remaining 1/2 cup broth, cream cheese and Parmesan until melted and creamy.
  9. Sprinkle with chives and zest.

Nutrition Facts

Calories275kcal
Protein15.92%
Fat18.4%
Carbs65.68%

Properties

Glycemic Index
41.5
Glycemic Load
1.17
Inflammation Score
-8
Nutrition Score
23.381739008686%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
7.44mg
Kaempferol
1.84mg
Myricetin
0.03mg
Quercetin
19.5mg

Nutrients percent of daily need

Calories:274.5kcal
13.73%
Fat:5.92g
9.1%
Saturated Fat:1.2g
7.5%
Carbohydrates:47.54g
15.85%
Net Carbohydrates:39.8g
14.47%
Sugar:4.25g
4.72%
Cholesterol:1.09mg
0.36%
Sodium:76.3mg
3.32%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.52g
23.04%
Manganese:1.5mg
74.86%
Vitamin K:53.77µg
51.21%
Selenium:29.17µg
41.67%
Vitamin B3:7.11mg
35.53%
Copper:0.69mg
34.31%
Fiber:7.74g
30.96%
Phosphorus:302.2mg
30.22%
Vitamin B2:0.48mg
27.96%
Vitamin B1:0.36mg
23.68%
Iron:3.99mg
22.18%
Folate:84.99µg
21.25%
Potassium:707.8mg
20.22%
Vitamin B6:0.39mg
19.52%
Magnesium:77.15mg
19.29%
Vitamin A:947.42IU
18.95%
Zinc:2.33mg
15.56%
Vitamin B5:1.4mg
14.04%
Vitamin E:2.1mg
13.98%
Vitamin C:9.31mg
11.28%
Calcium:73.33mg
7.33%
Vitamin B12:0.21µg
3.45%