Green Vegetable Risotto - a lovely way to eat your greens

by Anne Myers-Wright RD/APD

Posted on Jul 25, 04:35 PM in and . Comments [1].

Its always the best idea to try to have as many colours on your plate as possible , (“eat a rainbow” is the catchcry), but I have a soft spot for greens. Greens are traditionally the ones we tend to have the most trouble encouraging our families to eat so using lovely recipes like this green vegetable risotto is a nice way to get those greens in! This recipe includes celery, broccoli, sugar snap peas, courgette and parsley, a great variety of green favourites.

Ingredients (serves 4)

  • 2 tablespoons olive oil
  • 1 onion, diced
  • 1 clove garlic, crushed
  • 1 cup (185g) Arborio rice
  • 1 stalk celery, diced
  • 1/3 cup (85ml) dry white wine
  • 4 cups (1L) boiling chicken stock
  • 1 cup broccoli florets
  • 3/4 cup sugar snap peas, halved
  • 1 cup thinly sliced zucchini/courgette
  • 1 cup fresh green beans, cut into 2cm pieces
  • 1/3 cup crumbled reduced-fat feta cheese
  • 2 tablespoons chopped fresh parsley

Method

Heat olive oil in a large, heavy-bottomed saucepan over medium-high heat. Add the onion and garlic; cook and stir until the onion begins to turn golden brown at the edges, about 2 minutes. Pour in the rice and stir until the rice is coated in oil and has started to toast, 3 to 4 minutes. Reduce the heat to medium and stir in the celery and white wine.

Cook and stir until the wine has mostly evaporated then stir in one third of the boiling chicken stock; continue stirring until incorporated. Repeat this process twice more, stirring constantly. Stirring in the stock should take 15 to 20 minutes in all. Add the broccoli, peas, zucchini and green beans during the last 7 minutes of cooking and cook until tender. Stir in the feta cheese and parsley before
serving.

(serves 4 – 370 Kcal,10g fat, 56g carbohydrate per serving)

Tags: Broccoli, Courgette, Feta, Risotto

About the author

Anne Myers-Wright RD/APD

Anne is a Health Professions Council (HPC) registered dietitian (RD), an Accredited Practicing Dietitian (APD- Australia), a fellow of the Higher Education Academy (FHEA), a member of the British Dietetic Association, The Nutrition Society and of The Dietetics Association of Australia.

Comment

  1. Love risotto :)) I used to shy away from making them but once I realised they weren’t tricky I soon got the hang of them! This looks v tasty :)

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