Spinach Parmesan Risotto Photo
Spinach Parmesan Risotto

YIELD Makes 6 servings

This creamy risotto is packed with calcium and vitamin A. Calcium, which may protect against the development of osteoporosis, may also play a role in the prevention of colon cancer. Vitamin A may prevent the development of cancer as well by boosting the power of the immune system.

INGREDIENTS

3‑2/3 cups reduced-sodium chicken broth
1/2 teaspoon white pepper
Nonstick cooking spray
1 cup uncooked arborio rice
1‑1/2 cups chopped fresh spinach
1/2 cup fresh or frozen green peas
1 tablespoon minced fresh dill or 1 teaspoon dried dill weed
1/2 cup grated Parmesan cheese
1 teaspoon grated lemon peel

PREPARATION:

  1. Combine chicken broth and pepper in medium saucepan; bring to a boil over medium-high heat. Reduce heat and keep broth simmering.
  2. Spray large saucepan with cooking spray; heat over medium-low heat until hot. Add rice; cook and stir 1 minute. Stir 2/3 cup hot chicken broth into saucepan; cook, stirring constantly, until broth is absorbed.
  3. Stir remaining hot chicken broth into rice mixture, 1/2 cup at a time, stirring constantly until all broth is absorbed before adding next 1/2 cup. When last 1/2 cup chicken broth is added, stir in spinach, peas and dill. Cook, stirring gently until all broth is absorbed and rice is just tender but still firm to the bite. (Total cooking time for chicken broth absorption is about 20 minutes.)
  4. Remove saucepan from heat; stir in cheese and lemon peel.
Note
Arborio rice, an Italian-grown short-grain rice, has large, plump grains with a delicious nutty taste. It is traditionally used for risotto dishes because its high starch content produces a creamy texture.
This recipe appears in: Italian
NUTRITIONAL INFORMATION:
Serving Size: 1/2 cup risotto
Sodium 198 mg
Protein 7 g
Fiber 1 g
Carbohydrate 30 g
Cholesterol 7 mg
Saturated Fat 2 g
Total Fat 3 g
Calories from Fat 15 %
Calories 179
DIETARY EXCHANGE:
Meat 1/2
Starch 2
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