Pronto Scallop Risotto

Gluten Free
Dairy Free
Health score
13%
Pronto Scallop Risotto
45 min.
4
348kcal

Suggestions

Ingredients

  • tablespoons basil leaves fresh shredded finely
  • 0.8 pound bay scallops rinsed drained
  • 0.3 cup celery chopped
  • cups fat-skimmed chicken broth 
  • teaspoons ginger fresh grated
  • servings salt and fresh-ground pepper 
  • tablespoon juice of lemon 
  • servings lemon wedges 
  • tablespoon olive oil 
  • cup peas frozen
  • 0.3 cup onion red chopped
  • 1.3 cups rice such as pearl medium-grain white

Equipment

  • bowl
  • frying pan

Directions

  1. In a 3- to 4-quart pan over medium heat, combine oil, celery, and onion. Stir often until onion is limp, 4 to 5 minutes.
  2. Add rice and mix well.
  3. Add 4 cups broth and bring to a boil over high heat, stirring often. Reduce heat to simmering and stir often until rice is tender to bite, 12 to 15 minutes.
  4. Add scallops, peas, and ginger. Stir until scallops are opaque but still moist-looking in center of thickest part (cut to test), 5 to 7 minutes.
  5. Add lemon juice, and a little more broth if a creamier texture is desired; mix well.
  6. Spoon risotto into wide bowls.
  7. Sprinkle with basil and garnish with lemon wedges.
  8. Add salt and pepper to taste.

Nutrition Facts

Calories348kcal
Protein20.91%
Fat12.87%
Carbs66.22%

Properties

Glycemic Index
68.75
Glycemic Load
29.58
Inflammation Score
-6
Nutrition Score
15.436086882716%

Flavonoids

Eriodictyol
0.4mg
Hesperetin
0.82mg
Naringenin
0.06mg
Apigenin
0.24mg
Luteolin
0.11mg
Isorhamnetin
0.67mg
Kaempferol
0.11mg
Myricetin
0.01mg
Quercetin
2.76mg

Nutrients percent of daily need

Calories:347.74kcal
17.39%
Fat:4.88g
7.51%
Saturated Fat:0.74g
4.59%
Carbohydrates:56.51g
18.84%
Net Carbohydrates:53.26g
19.37%
Sugar:3.28g
3.65%
Cholesterol:20.41mg
6.8%
Sodium:1467.88mg
63.82%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.85g
35.7%
Manganese:0.86mg
42.9%
Phosphorus:421.91mg
42.19%
Selenium:25.38µg
36.26%
Vitamin B12:1.65µg
27.55%
Vitamin C:17.96mg
21.77%
Vitamin B3:3.61mg
18.05%
Vitamin K:17.83µg
16.98%
Vitamin B6:0.28mg
13.89%
Copper:0.27mg
13.45%
Fiber:3.25g
13.02%
Zinc:1.95mg
12.98%
Potassium:451.15mg
12.89%
Folate:51.28µg
12.82%
Magnesium:51.04mg
12.76%
Vitamin B5:1.13mg
11.27%
Vitamin B1:0.17mg
11.24%
Iron:1.75mg
9.72%
Vitamin B2:0.15mg
8.64%
Vitamin A:371.12IU
7.42%
Calcium:48.44mg
4.84%
Vitamin E:0.66mg
4.39%
Source:My Recipes