Asparagus and brown-rice risotto
1 cup brown medium-grain rice
3 cups low-sodium chicken broth
2 tbsp butter1 medium onion, finely chopped
1/2 cup white wine
1/2 small bunch asparagus, trimmed and cut into 1 1/2 inch pieces diagonally
1/2 cup crumbled gorgonzola, or grated parmesan cheese
rice in cold water overnight.
Drain well. It should measure about 1 1/3 cups.
Combine broth with 3 cups water in a large saucepan. Cover and bring to a boil. Then reduce heat to low to keep warm.
Melt butter in a medium saucepan over medium. Add onion and cook, stirring frequently, until onion is soft but not browned, 3 to 4 min. Add rice and stir until glossy, about 1 min. Add wine and stir until rice has absorbed all of the liquid, 8 to 9 min. Add 1/2 cup broth mixture. Stir often until rice has absorbed most of the liquid, 6 to 9 min. Continue adding broth mixture, 1/2 cup at a time, until absorbed. Keep heat between medium-low and low so mixture is just simmering. Stir often until rice is tender to the bite. Stir in asparagus and cook until tender-crisp, about 4 min. The entire stirring and cooking process will take about 50 to 55 min. Risotto should be slightly saucy but not soupy. Remove from heat. Stir in cheese. Serve immediately.
Soaking the rice beforehand cuts the cooking time down significantly.
Protein 13 g
Carbohydrates 42 g
Fat 17 g
Fibre 4 g
Sodium 1015 mg