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Author Topic: Wild Rice Risotto With Almonds & Spring Vegetables  (Read 932 times)
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a cup of cappuccino a day

Wild Rice Risotto With Almonds & Spring Vegetables
« on: April 18, 2006, 03:24:20 PM »

Serves: 4


4 cups low-sodium chicken or vegetable broth

Salt to taste

1/2 teaspoon pepper

3 tablespoons butter or olive oil

2 cloves garlic, minced

1 leek (white and light green part only), trimmed and diced

1 cup brown rice

1/2 cup wild rice

1 (2 1/4-ounce) package baby carrots, diced (about 2/3 cup)

8 stalks asparagus, trimmed and cut into 1-inch pieces

3/4 cup fresh or thawed frozen peas

1 cup sliced almonds, toasted


Heat broth, salt and pepper in a saucepan over medium heat and bring to a low simmer. Reduce heat to low.

Heat butter or olive oil in a large skillet on medium heat. Add garlic and leek and cook until soft, about 4 minutes. Stir in rice and carrots, coating them with butter or oil. Turn heat to medium-low.

Stir in hot broth, 1 cup at a time, waiting for rice to absorb liquid before adding more this will take 30-35 minutes. Add asparagus and peas when about 1 cup of broth is left. Stir in almonds just before serving, so they stay crunchy.

Nutritional Analysis:

Calories 610

Cholesterol 0 mg

Carbohydrate 68 g

Fiber 11 g

Protein 22 g

Calcium 144 mg

Total Fat 30 g

Magnesium 202 mg

Saturated Fat 3.4 g Potassium 809 mg

Monounsaturated Fat 19 g

Sodium 818 mg

Polyunsaturated Fat 5.9 g Vitamin E 10.8 mg*

* Total Alpha-Tocopherol Equivalents

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