dish
Risotto with Fresh Kale

6
Serves
299
Calories
12
Nutrients
12
Vitamins

Ingredients

about 4 cups Basic Chicken Stock (see recipe), or low-sodium canned
1 tablespoon olive oil
1/2 cup diced onions
1 1/2 cups Arborio rice
1/2 cup freshly grated Parmesan cheese
1 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 cup of the hot stock to the rice mixture, and stir slowly until the stock is absorbed.

5. Continue to add the stock 1 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

Nutrition Information

Number of Servings: 6
Calories
299
Protein
10 g
Total Carbohydrate
49 g
Dietary Fiber
2 g
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar
2 g
Total Fat
6 g
Saturated Fat
2 g
Monounsaturated Fat
2 g
Polyunsaturated Fat
0 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
9 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
0 g
Percent Calories from Protein
14 %
Percent Calories from Carbohydrate
68 %
Percent Calories from Fat
18 %
Vitamin A
405 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
0 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Biotin
1 mcg
Vitamin C
15 mg
Vitamin D
2 IU
Folate
6 mcg
Vitamin E
1 IU
Vitamin K
92 mcg
Pantothenic Acid
0 mg
Calcium
172 mg
Iron
1 mg
Phosphorus
79 mg
Potassium
83 mg
Sodium
392 mg
Zinc
0 mg