Risotto With Yogurt and Peas

Gluten Free
Health score
15%
Risotto With Yogurt and Peas
60 min.
4
361kcal

Suggestions

Ingredients

  • cup arborio rice 
  • 0.3 cup cooking wine dry white
  • tablespoons chives fresh minced
  • 1.5 teaspoons marjoram fresh minced
  • tablespoons parsley fresh minced
  • cups chicken broth low-fat, low-sodium
  • 0.3 cup nonfat greek yogurt plain
  • tablespoon olive oil extra-virgin
  • inch parmesan rind 
  • 0.5 cup parmesan cheese grated plus more for topping
  • cup peas frozen thawed
  • 0.5 cup shallots finely chopped

Equipment

  • bowl
  • sauce pan
  • wooden spoon

Directions

  1. Bring the chicken broth, 3 1/2 cups water and the cheese rind to a simmer in a saucepan over medium heat. Cover, reduce the heat to low and simmer 20 minutes; discard the rind. Keep warm.
  2. Heat the olive oil in a large saucepan over medium heat.
  3. Add the shallots and cook, stirring with a wooden spoon, until soft, about 3 minutes.
  4. Add the rice and cook, stirring, 2 more minutes.
  5. Add the wine and cook, stirring, until evaporated, about 2 minutes.
  6. Add 1/2 cup warm broth and stir constantly until absorbed. Repeat, adding the broth in 1/2-cup increments and stirring constantly, until the liquid is absorbed and the rice is just tender and creamy, 20 to 25 minutes.
  7. Add the peas and stir until heated through, about 1 minute.
  8. Remove from the heat.
  9. Combine the parsley, chives and marjoram in a bowl.
  10. Add all but 1 tablespoon of the herbs to the risotto along with the grated parmesan and yogurt; stir vigorously until creamy, about 1 minute. Divide the risotto among bowls. Top with the reserved herbs and more parmesan.
  11. Photograph by Con Poulos

Nutrition Facts

Calories361kcal
Protein15.78%
Fat22%
Carbs62.22%

Properties

Glycemic Index
70.08
Glycemic Load
34.03
Inflammation Score
-8
Nutrition Score
18.706086850685%

Flavonoids

Malvidin
0.01mg
Catechin
0.16mg
Epicatechin
0.11mg
Hesperetin
0.08mg
Naringenin
0.08mg
Apigenin
6.55mg
Luteolin
0.04mg
Isorhamnetin
0.15mg
Kaempferol
0.27mg
Myricetin
0.45mg
Quercetin
0.12mg

Nutrients percent of daily need

Calories:361.12kcal
18.06%
Fat:8.48g
13.05%
Saturated Fat:2.85g
17.82%
Carbohydrates:53.99g
18%
Net Carbohydrates:49.43g
17.97%
Sugar:5.21g
5.79%
Cholesterol:12.4mg
4.13%
Sodium:268.2mg
11.66%
Alcohol:2.06g
100%
Alcohol %:0.9%
100%
Protein:13.7g
27.39%
Vitamin K:66.26µg
63.1%
Manganese:0.8mg
40.1%
Folate:158.01µg
39.5%
Vitamin B1:0.41mg
27.25%
Vitamin C:22.21mg
26.92%
Phosphorus:244.72mg
24.47%
Vitamin B3:4.66mg
23.28%
Selenium:14.4µg
20.58%
Iron:3.64mg
20.21%
Fiber:4.57g
18.28%
Calcium:158.93mg
15.89%
Vitamin B6:0.3mg
14.93%
Vitamin A:740.94IU
14.82%
Copper:0.27mg
13.59%
Zinc:1.97mg
13.1%
Vitamin B2:0.2mg
11.87%
Potassium:408.48mg
11.67%
Magnesium:41.28mg
10.32%
Vitamin B5:0.88mg
8.84%
Vitamin B12:0.4µg
6.69%
Vitamin E:0.66mg
4.4%