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Asparagus Risotto

FitnHealthy

Creamy risotto, cooked with asparagus, fresh herbs, Parmigiano-Reggiano and a touch of lemon. Perfect as a meatless main dish if you use vegetable broth, or wonderful as a side with grilled shrimp. The video shows you how to make asparagus and pea risotto.

 

Asparagus is perfect addition to risotto, and this spear-shaped veggie is packed with disease-fighting nutrients including fibre, folate, vitamins A, C, E and K and glutathione, a detoxifying compound that may protect against certain types of cancer. Loaded with age-defying antioxidants that work to neutralize cell-damaging free radicals in your body – look for spears with tight buds and firm stalks without wrinkles.

Lower Calorie Asparagus Risotto

Ingredients
Ingredients

  • 4 1/2 cups low-sodium chicken or vegetable broth
  • 2 tsp olive oil
  • 1/3 cup shallots, chopped
  • 1 cup arborio rice
  • 2 oz dry white wine
  • 3/4 lb thin asparagus spears, tough ends trimmed, cut 2-inches long
  • 1-2 tsp fresh lemon juice
  • 1/4 cup chopped fresh parsley
  • 1/4 cup freshly grated Parmigiano-Reggiano, plus more for serving
  • salt and fresh cracked pepper, to taste
  • 1 tsp grated lemon zest for garnish

Method
Method

  1. In a large saucepan, heat broth over medium-high heat.
  2. When it boils, reduce heat to a simmer and maintain over low heat, taste for salt and adjust as needed.
  3. In a large heavy saucepan over medium heat, heat the oil and add the shallots; sauté 3 – 4 minute.
  4. Add the rice; mix well so the rice is coated throughout and saute until the rice is slightly translucent, about 2 – 3 minutes.
  5. Add the wine and stir until it is absorbed.
  6. Add a ladleful of the simmering stock; stir and wait until it is absorbed before adding another ladleful stirring gently and almost constantly.
  7. Continue this process until the rice is creamy, tender to the bite, but slightly firm in the centre.
  8. Add the asparagus along with the last ladle of broth and continue cooking 5 minutes, total time
    should be about 25 – 30 minutes from the time you started.
  9. When all the liquid is absorbed, remove from heat and stir in the lemon juice, parsley and Parmigiano-Reggiano.
  10. Serve immediately and top with fresh cracked pepper, lemon zest, and extra grated cheese if desired.

Serves 4 – Serving Size: 1 generous cup as a main – Nutrition Per Serving
Calories: 255, Fat: 4g, Protein: 9g, Carbohydrate: 43g, Fibre: 2g