Risotto With Fennel, Pear, and Prosciutto

Gluten Free
Health score
7%
Risotto With Fennel, Pear, and Prosciutto
45 min.
4
544kcal

Suggestions

Ingredients

  • cup arborio rice uncooked (short-grain)
  •  bosc pears firm peeled chopped
  • tablespoons butter 
  • 0.3 cup cooking wine dry white
  • 0.5 medium size fennel bulb thinly sliced
  •  garlic clove minced
  • cups chicken broth low-sodium divided
  • tablespoons olive oil divided
  • 0.3 cup parmesan cheese freshly grated
  • 0.3 pound pancetta thinly sliced chopped
  • servings salt and pepper to taste
  • 0.5 cup onion sweet finely chopped

Equipment

  • bowl
  • frying pan
  • oven
  • plastic wrap
  • microwave

Directions

  1. Stir together first 3 ingredients and 1 Tbsp. olive oil in a 2 1/2-liter microwave-safe glass bowl. Microwave at HIGH 3 minutes. Stir in rice, and microwave at HIGH 2 minutes.
  2. Stir in 2 3/4 cups broth and 1/4 cup wine. Cover tightly with plastic wrap. (Do not vent.) Microwave at HIGH 9 minutes. Carefully swirl mixture in bowl, without uncovering, to incorporate mixture. Microwave at HIGH 8 minutes. Carefully remove and discard plastic wrap. Stir in cheese and 1/4 cup chicken broth, stirring 30 seconds to 1 minute or until creamy.
  3. Add remaining 1/4 cup broth, 1 Tbsp. at a time, if necessary, for desired consistency.
  4. Saut pears and fennel in remaining 1 Tbsp. hot olive oil in a large nonstick skillet over medium-high heat 7 minutes or until tender and golden. Stir in prosciutto, and cook 1 minute or until slightly browned. Stir pear mixture into risotto. Season with salt and pepper to taste.
  5. Serve immediately.
  6. Note: We tested with Rice
  7. Select Arborio Italian-Style Rice and an 1,100-watt microwave oven. We found that self-sealing plastic wraps do not work in this application.

Nutrition Facts

Calories544kcal
Protein9.76%
Fat45.33%
Carbs44.91%

Properties

Glycemic Index
64.69
Glycemic Load
35.94
Inflammation Score
-7
Nutrition Score
15.60217394777%

Flavonoids

Cyanidin
1.83mg
Malvidin
0.01mg
Catechin
0.36mg
Epigallocatechin
0.53mg
Epicatechin
3.43mg
Epicatechin 3-gallate
0.02mg
Epigallocatechin 3-gallate
0.17mg
Eriodictyol
0.32mg
Hesperetin
0.06mg
Naringenin
0.06mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.27mg
Kaempferol
0.23mg
Myricetin
0.24mg
Quercetin
3.74mg

Nutrients percent of daily need

Calories:543.53kcal
27.18%
Fat:27.2g
41.85%
Saturated Fat:9.74g
60.85%
Carbohydrates:60.65g
20.22%
Net Carbohydrates:55.39g
20.14%
Sugar:11.22g
12.47%
Cholesterol:39.2mg
13.07%
Sodium:608.17mg
26.44%
Alcohol:1.54g
100%
Alcohol %:0.46%
100%
Protein:13.18g
26.36%
Folate:134.99µg
33.75%
Manganese:0.67mg
33.57%
Vitamin B3:6.01mg
30.04%
Vitamin K:27.23µg
25.93%
Vitamin B1:0.39mg
25.79%
Selenium:16.02µg
22.89%
Phosphorus:217.28mg
21.73%
Fiber:5.26g
21.05%
Iron:3.15mg
17.51%
Copper:0.32mg
15.81%
Potassium:521.43mg
14.9%
Vitamin B6:0.27mg
13.31%
Vitamin E:1.61mg
10.7%
Vitamin C:8.53mg
10.34%
Zinc:1.54mg
10.26%
Vitamin B5:0.97mg
9.71%
Vitamin B2:0.16mg
9.62%
Calcium:96.17mg
9.62%
Magnesium:33.69mg
8.42%
Vitamin B12:0.41µg
6.92%
Vitamin A:301.19IU
6.02%
Source:My Recipes