Risotto with Artichokes and Fennel
(makes 4 servings)
| 1 | tablespoon (15 ml) olive oil |
| 1/2 | cup (120 g) chopped white onion |
| 3 | cups (708) ml) fat-free low-sodium canned beef or vegetable broth |
| 1 | cup (185 g Italian Arborio rice |
| 1/2 | cup (118 ml) dry white wine |
| 1 | 4-ounce (120 g) fresh fennel bulb, tough outer layers removed, cored, and thinly sliced |
| 1 | 9-ounce (270 g) frozen artichoke hearts, cooked in the microwave according to package directions and drained |
| 2 | tablespoons (12 g) grated Parmesan cheese |
- Heat the olive oil in a nonstick pot over medium heat. Add the onion and saute until onion is limp, about 4 minutes.
- In a separate pot, bring the stock to a simmer on a burner next to the pot where you are cooking the risotto.
- Add the rice to the onion and stir to coat the rice with the oil. Add the wine and cook, stirring, until wine is absorbed. Start adding the hot broth, 1/2 cup at a time, stirring constantly, until each broth addition is absorbed.
- When about half of the broth has been added, add the sliced fennel to the rice. Continue to add the remaining broth, stirring constantly after each broth addition. Taste after 25 minutes; risotto should be creamy and tender but still firm to the bite.
- Stir in the drained artichokes and Parmesan cheese. Continue to gently stir the risotto until the cheese is melted.
- Divide the risotto between 4 plates and serve.
| Per serving: | 276 calories (16% calories from fat), 8 g protein, 5 g total fat (1.2 g saturated fat), 49 g carbohydrate, 6 g dietary fiber, 3 mg cholesterol, 134 mg sodium |
| Exchanges: | 2 1/2 carbohydrate (2 1/2 bread/starch), 2 vegetable, 1 fat |
|
|
