Vegetarian Risotto with Zucchini

4
Serves
307
Calories
18
Nutrients
19
Vitamins

Ingredients

about 3 cups vegetable stock
2 teaspoons olive oil
1/3 cup diced onions
1 teaspoon minced garlic
1 cup Arborio rice
1/2 cup freshly grated Parmesan cheese
2 small zucchini , cut into 1/2" disks

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 it turns translucent, about 5 minutes. Add the zucchini and cook until it becomes golden brown, about 10 minutes.

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

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

5. The risotto is cooked when it is creamy on the outside and slightly firm (al dente) in the center, about 20 to 25 minutes in all. Stir in half of the Parmesan cheese. Season with salt and pepper to taste. If the risotto is too thick, add a little more stock until it becomes creamy.

6. Divide the risotto into serving dishes and sprinkle with the remaining cheese.

Serving Size: about 1/2 cup

Nutrition Information

Number of Servings: 4

Calories
307
Protein
10 g
Total Carbohydrate
50 g
Dietary Fiber
2 g
Soluble Fiber
0 g
Insoluble Fiber
1 g
Sugar
2 g
Total Fat
7 g
Saturated Fat
3 g
Monounsaturated Fat
3 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
10 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
0 g
Percent Calories from Protein
14 %
Percent Calories from Carbohydrate
66 %
Percent Calories from Fat
20 %

Vitamin A
440 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
4 mg
Vitamin D
4 IU
Folate
11 mcg
Vitamin E
1 IU
Vitamin K
1 mcg
Pantothenic Acid
0 mg
Calcium
207 mg
Iron
1 mg
Phosphorus
119 mg
Potassium
144 mg
Sodium
586 mg
Zinc
1 mg