Hypertension
Tenderstem Broccoli Risotto
Preparation time50 min
Cooking time50 min
Portions4
FromEurope
Ingredients:
- 450g risotto rice
- 150g tenderstem broccoli (use another variety if not available)
- 1 onion
- 2 garlic cloves
- 5 tbsp olive oil
- 1 vegetable stock cube
- Salt, pepper
Instructions:
- Wash the broccoli. Blanch it in boiling, salted water. It should remain firm. Strain and reserve.
- Bring 1.5L water to the boil over medium heat with the added stock cube.
- In a frying pan, heat the olive oil, add the finely chopped onion and the crushed garlic.
- Add the washed rice and sauté in the oil until it becomes translucent.
- Add the stock and the broccoli, cover and simmer for 15 minutes.
- Add water if necessary so that the rice retains a creamy consistency.
| Energy | Protein |
total Carbohydrate |
Sugar | Fibre | total Fat | Saturated fat | Sodium |
|---|---|---|---|---|---|---|---|
| 303.1 Kcal | 4.8g | 39.1g | 1.7g | 2.1g | 13.5g | 1.7g | 318.0mg |
The nutritionist's advice:
Broccoli is available year-round and goes very well with many starchy vegetables. It should be cooked briefly, to retain its firmness and nutrition.
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Last modified date: 4/1/2022
