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Recipe Summary

Prep time: 10 mins
Cook time: 40 mins
Yield: 1 servings

This recipe is...

  • low in fat
  • rich in veggies
  • rich in grains
 
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Risotto with Fresh Kale

This recipe serves: 
Ingredients
about 3/4 cup Basic Chicken Stock (see recipe) (see recipe), or low-sodium canned
1/2 teaspoon olive oil
1 1/2 tablespoons diced onions
1/4 cup Arborio rice
1 1/2 tablespoons freshly grated Parmesan cheese
salt to taste
freshly ground black pepper
1/8 cup fresh kale, torn into bite-sized pieces
Cooking Instructions
1. Heat the stock in a saucepan and keep hot over low heat.

2. Heat the olive oil over medium heat in a separate medium-sized pot. Add the onion and cook for 2 to 3 minutes, until the onion turns translucent.

3. Add the rice to the onion mixture and stir.

4. Turn the heat to low, add about 1/4 cup of the hot stock to the rice mixture, and stir slowly until the stock is absorbed.

5. Continue to add the stock 1/4 cup at a time, stirring slowly, letting the rice absorb the stock before adding more.

6. While the risotto is cooking, steam the kale pieces in boiling salted water for 2 minutes. Drain.

7. The risotto is cooked when it is creamy on the outside and slightly firm (al dente) in the center. Stir in the Parmesan cheese and the kale. Season with salt and pepper to taste. If the risotto is too thick, add a little more stock until it becomes creamy.

8. Divide the risotto into serving dishes and sprinkle with Parmesan cheese.

Serving Size: about 1/2 cup

Nutritional Information

Number of Servings: 1

Per Serving

  • Calories
  • 299
  • Carbohydrate
  • 49 g
  • Fat
  • 6 g
  • Fiber
  • 2 g
  • Protein
  • 10 g
  • Saturated Fat
  • 2 g
  • Sodium
  • 392 mg
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