Roasted Corn-and-Asparagus Risotto

Gluten Free
Health score
17%
Roasted Corn-and-Asparagus Risotto
45 min.
8
284kcal

Suggestions

Ingredients

  • cups arborio rice uncooked
  • 10  asparagus spears 
  • teaspoons thyme leaves dried
  • cup cooking wine dry white
  •  ear shucked corn 
  • tablespoon chives fresh minced
  • tablespoon parsley fresh minced
  • clove garlic minced
  • tablespoons olive oil 
  • cup onion minced
  • teaspoons oregano dried
  • ounce parmesan cheese fresh grated
  • medium bell pepper red
  • tablespoons shallots minced
  • 29 ounce vegetable broth canned
  • cup water 

Equipment

  • baking sheet
  • sauce pan
  • aluminum foil
  • ziploc bags

Directions

  1. Cut bell pepper in half lengthwise; discard seeds and membranes.
  2. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand.
  3. Add ear of corn to baking sheet. Broil 5 minutes.
  4. Add asparagus to baking sheet; broil an additional 10 minutes or until pepper is blackened, turning corn and asparagus after 5 minutes.
  5. Place pepper in a zip-top plastic bag; seal.
  6. Let stand 15 minutes. Peel and chop pepper.
  7. Cut kernels from ear of corn.
  8. Cut asparagus into 1/4-inch pieces. Set aside roasted vegetables.
  9. Bring water and broth to a simmer in a medium saucepan (do not boil). Keep warm over low heat.
  10. Heat oil in a large saucepan over medium-high heat.
  11. Add onion, shallots, and garlic; saut 3 minutes.
  12. Add rice; cook 2 minutes, stirring constantly. Stir in wine; cook 5 minutes or until liquid is nearly absorbed, stirring constantly.
  13. Add warm broth, 1 cup at a time, stirring constantly; cook until each portion of broth is absorbed before adding the next cup (about 20 minutes). Stir in the roasted vegetables, cheese, and remaining ingredients. Cook an additional 2 minutes, stirring constantly.

Nutrition Facts

Calories284kcal
Protein8.99%
Fat17.04%
Carbs73.97%

Properties

Glycemic Index
50.25
Glycemic Load
32.91
Inflammation Score
-9
Nutrition Score
13.446086968741%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Hesperetin
0.12mg
Naringenin
0.11mg
Apigenin
1.08mg
Luteolin
0.1mg
Isorhamnetin
2.17mg
Kaempferol
0.46mg
Myricetin
0.09mg
Quercetin
6.93mg

Nutrients percent of daily need

Calories:283.78kcal
14.19%
Fat:4.97g
7.64%
Saturated Fat:1.21g
7.58%
Carbohydrates:48.53g
16.18%
Net Carbohydrates:45.41g
16.51%
Sugar:3.98g
4.42%
Cholesterol:2.41mg
0.8%
Sodium:475.79mg
20.69%
Alcohol:3.09g
100%
Alcohol %:1.35%
100%
Protein:5.89g
11.79%
Folate:145.7µg
36.43%
Manganese:0.71mg
35.35%
Vitamin C:23.74mg
28.78%
Vitamin K:27.87µg
26.54%
Vitamin B1:0.35mg
23.59%
Vitamin A:961.53IU
19.23%
Iron:3.4mg
18.91%
Vitamin B3:2.71mg
13.57%
Selenium:9.14µg
13.06%
Fiber:3.12g
12.46%
Phosphorus:111.4mg
11.14%
Vitamin B6:0.22mg
11.03%
Vitamin B5:0.9mg
8.98%
Copper:0.18mg
8.81%
Magnesium:30.03mg
7.51%
Vitamin E:1.1mg
7.34%
Calcium:73.09mg
7.31%
Zinc:0.97mg
6.45%
Potassium:216.03mg
6.17%
Vitamin B2:0.1mg
5.77%
Source:My Recipes