Pancetta, French Lentil, and Spinach Risotto

Health score
14%
Pancetta, French Lentil, and Spinach Risotto
45 min.
6
307kcal

Suggestions

Ingredients

  • 1 cup arborio rice uncooked
  • 2 ounces baby spinach fresh
  • 0.5 cup petite green lentils dried
  • 0.5 cup cooking wine dry white
  • 4 cups less-sodium chicken broth fat-free
  • 4  garlic cloves minced
  • 1 cup leek chopped
  • 1 cup onion chopped
  • 2 ounces pancetta chopped
  • 2 ounces parmigiano-reggiano cheese fresh grated
  • 0.3 cup shallots chopped
  • 4 cups water 

Equipment

  • frying pan
  • sauce pan

Directions

  1. Combine 4 cups water and lentils in a medium saucepan; bring to a boil. Reduce heat, and simmer 25 minutes or until just tender.
  2. Drain and rinse with cold water; drain.
  3. Bring broth to a simmer in a small saucepan (do not boil). Keep warm over low heat.
  4. Heat a large saucepan over medium heat. Coat pan with cooking spray.
  5. Add pancetta to pan; cook 5 minutes or until crisp, stirring occasionally. Stir in onion, leek, shallots, and garlic; cook for 5 minutes or until tender, stirring occasionally.
  6. Add rice; cook for 1 minute, stirring constantly. Stir in wine, and cook until liquid evaporates (about 1 minute), stirring constantly. Stir in 1 cup broth; cook for 5 minutes or until the liquid is nearly absorbed, stirring constantly.
  7. Add the remaining broth, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 22 minutes total). Stir in spinach; cook for 1 minute or until spinach wilts. Stir in lentils; cook for 1 minute or until thoroughly heated.
  8. Remove from heat; stir in cheese.
  9. Serve immediately.

Nutrition Facts

Calories307kcal
Protein17.65%
Fat21.38%
Carbs60.97%

Properties

Glycemic Index
49.93
Glycemic Load
23.96
Inflammation Score
-9
Nutrition Score
18.729565260203%

Flavonoids

Malvidin
0.01mg
Catechin
0.21mg
Epicatechin
0.11mg
Hesperetin
0.08mg
Naringenin
0.08mg
Luteolin
0.08mg
Isorhamnetin
1.34mg
Kaempferol
1.18mg
Myricetin
0.11mg
Quercetin
5.84mg
Gallocatechin
0.02mg

Nutrients percent of daily need

Calories:306.68kcal
15.33%
Fat:6.92g
10.65%
Saturated Fat:2.91g
18.16%
Carbohydrates:44.41g
14.8%
Net Carbohydrates:37.31g
13.57%
Sugar:3.36g
3.74%
Cholesterol:12.66mg
4.22%
Sodium:856.1mg
37.22%
Alcohol:2.06g
100%
Alcohol %:0.57%
100%
Protein:12.86g
25.71%
Vitamin K:53.87µg
51.31%
Folate:192.32µg
48.08%
Manganese:0.85mg
42.71%
Fiber:7.1g
28.4%
Vitamin B1:0.41mg
27.19%
Vitamin A:1218.03IU
24.36%
Phosphorus:229.79mg
22.98%
Iron:3.77mg
20.97%
Selenium:14.51µg
20.74%
Vitamin B6:0.35mg
17.61%
Calcium:166.41mg
16.64%
Vitamin B3:3.25mg
16.26%
Magnesium:54.42mg
13.61%
Copper:0.27mg
13.5%
Potassium:424.45mg
12.13%
Zinc:1.75mg
11.66%
Vitamin B5:1.16mg
11.57%
Vitamin C:8.53mg
10.33%
Vitamin B2:0.16mg
9.25%
Vitamin B12:0.46µg
7.72%
Vitamin E:0.48mg
3.19%
Source:My Recipes