Risotto with Spring Vegetables and Smoked Ham

Gluten Free
Health score
12%
Risotto with Spring Vegetables and Smoked Ham
45 min.
6
475kcal

Suggestions

Ingredients

  • 1.5 cups arborio rice medium-grain
  • cups asparagus (1-inch) ()
  • 0.3 teaspoon pepper black freshly ground
  • tablespoon butter 
  • cup cooking wine dry white
  • tablespoons olive oil extravirgin
  • cups less-sodium chicken broth fat-free
  • 0.8 cup avarakkai / broad beans shelled ()
  • cup peas green shelled ( 1 pound unshelled)
  • cup onion finely chopped ( 1 small)
  • ounces parmigiano-reggiano cheese divided grated
  • 0.5 teaspoon salt 
  • ounces ham smoked finely chopped
  • cups water 
  • 0.3 cup whipping cream 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • slotted spoon

Directions

  1. Cook beans in boiling water 1 minute; drain. Plunge beans into ice water; drain.
  2. Remove tough outer skins from beans; discard skins. Set aside.
  3. Bring 2 cups water to a boil in a medium saucepan.
  4. Add asparagus to pan; cook 4 minutes or until crisp-tender.
  5. Remove asparagus from pan with a slotted spoon; rinse under cold water. Set aside.
  6. Add broth to boiling water; reduce heat. Keep warm over low heat. Reserve 3/4 cup broth mixture; keep warm.
  7. Heat olive oil in a large saucepan over medium heat.
  8. Add onion and ham to pan; cook 10 minutes or until onion is tender, stirring occasionally.
  9. Add rice; cook 2 minutes, stirring frequently. Increase heat to medium-high. Stir in wine, and cook 2 minutes or until liquid is nearly absorbed, stirring constantly.
  10. Add the remaining broth mixture, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 25 minutes total).
  11. Stir in peas, reserved beans, and reserved asparagus.
  12. Add reserved 3/4 cup broth mixture, stirring until liquid is absorbed (about 4 minutes).
  13. Remove from heat; stir in 1/2 cup cheese, cream, butter, salt, and pepper.
  14. Place about 1 cup risotto into each of 6 shallow bowls; sprinkle each serving with 2 teaspoons remaining cheese.

Nutrition Facts

Calories475kcal
Protein14.92%
Fat30.57%
Carbs54.51%

Properties

Glycemic Index
61.22
Glycemic Load
40.81
Inflammation Score
-8
Nutrition Score
20.392608777336%

Flavonoids

Malvidin
0.02mg
Catechin
0.31mg
Epicatechin
0.22mg
Hesperetin
0.16mg
Naringenin
0.15mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
3.88mg
Kaempferol
0.8mg
Myricetin
0.01mg
Quercetin
11.67mg

Nutrients percent of daily need

Calories:474.66kcal
23.73%
Fat:15.14g
23.29%
Saturated Fat:6.77g
42.3%
Carbohydrates:60.75g
20.25%
Net Carbohydrates:55.16g
20.06%
Sugar:4.76g
5.29%
Cholesterol:32.67mg
10.89%
Sodium:1240.46mg
53.93%
Alcohol:4.12g
100%
Alcohol %:1.06%
100%
Protein:16.62g
33.24%
Folate:206.12µg
51.53%
Manganese:0.98mg
49.22%
Vitamin B1:0.52mg
34.37%
Phosphorus:301.5mg
30.15%
Vitamin K:29.13µg
27.74%
Iron:4.85mg
26.97%
Selenium:17.96µg
25.66%
Vitamin B3:4.49mg
22.45%
Fiber:5.59g
22.37%
Calcium:221.23mg
22.12%
Copper:0.4mg
20.02%
Vitamin C:14.26mg
17.29%
Vitamin A:841.52IU
16.83%
Vitamin B2:0.25mg
14.93%
Zinc:2.21mg
14.74%
Vitamin B6:0.29mg
14.39%
Magnesium:57.46mg
14.36%
Vitamin B5:1.27mg
12.68%
Potassium:426.03mg
12.17%
Vitamin E:1.4mg
9.3%
Vitamin B12:0.49µg
8.21%
Vitamin D:0.23µg
1.53%
Source:My Recipes