Quick Collard Greens and Beans Risotto

Health score
21%
Quick Collard Greens and Beans Risotto
50 min.
8
204kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 3.5 oz success brown rice 
  • 15.5 oz .5 can cannellini beans rinsed drained canned
  • tablespoon enova oil 
  • cups chicken broth 
  • 16 oz collard greens fresh chopped
  • tablespoons flour all-purpose
  • large garlic cloves minced
  • cup onion chopped ( 1 large)
  • 0.8 cup parmesan cheese divided grated
  • 0.3 cup garnish: parsley fresh chopped
  • 0.5 teaspoon pepper dried red crushed
  • 0.5 teaspoon salt 
  • tablespoon salt 
  • qt water 

Equipment

  • paper towels
  • whisk
  • dutch oven
  • colander

Directions

  1. Bring 4 qt. water to a boil in a large Dutch oven.
  2. Add 1 Tbsp. salt, and stir until dissolved.
  3. Add collard greens to Dutch oven, and cook 2 minutes or until wilted.
  4. Drain greens in colander; rinse with cold water.
  5. Drain and pat dry with paper towels. Set aside.
  6. Saut onion and garlic in hot oil in Dutch oven over medium heat 3 to 4 minutes or until tender.
  7. Whisk together chicken broth and flour; add to Dutch oven, and bring to a boil.
  8. Add cannellini beans, 1/2 tsp. salt, pepper, and collard greens. Simmer, uncovered, 5 minutes. Reduce heat to low, and stir in rice and red pepper. Simmer, stirring frequently, 10 minutes or until greens and rice are tender.
  9. Remove from heat, and stir in 1/2 cup Parmesan cheese.
  10. Sprinkle each serving with remaining 1/4 cup cheese, and garnish, if desired.
  11. Serve immediately.

Nutrition Facts

Calories204kcal
Protein20.08%
Fat23.49%
Carbs56.43%

Properties

Glycemic Index
35.72
Glycemic Load
9.67
Inflammation Score
-10
Nutrition Score
21.774347929851%

Flavonoids

Apigenin
4.04mg
Luteolin
0.07mg
Isorhamnetin
1mg
Kaempferol
5.12mg
Myricetin
0.3mg
Quercetin
5.54mg

Nutrients percent of daily need

Calories:203.57kcal
10.18%
Fat:5.48g
8.43%
Saturated Fat:1.75g
10.95%
Carbohydrates:29.61g
9.87%
Net Carbohydrates:23.75g
8.63%
Sugar:1.7g
1.88%
Cholesterol:9.92mg
3.31%
Sodium:1549.09mg
67.35%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.53g
21.07%
Vitamin K:281.86µg
268.44%
Vitamin A:3124.44IU
62.49%
Manganese:1.24mg
62.09%
Folate:122.05µg
30.51%
Vitamin C:24.34mg
29.5%
Calcium:287.15mg
28.72%
Fiber:5.86g
23.45%
Magnesium:73.9mg
18.48%
Phosphorus:170.97mg
17.1%
Copper:0.3mg
15%
Vitamin E:2.17mg
14.49%
Iron:2.54mg
14.09%
Potassium:486.07mg
13.89%
Vitamin B6:0.25mg
12.44%
Vitamin B1:0.18mg
12.25%
Vitamin B2:0.2mg
11.93%
Zinc:1.59mg
10.59%
Selenium:6.18µg
8.83%
Vitamin B3:1.4mg
6.99%
Vitamin B5:0.53mg
5.26%
Vitamin B12:0.14µg
2.4%
Source:My Recipes