Vegetable Risotto with Parmesan
This recipe is taken from the 2002 Milk Calendar. A creamy combination of milk with rice and sweet vegetables makes this Risotto one of the most satisfying meals you'll ever have.
- Prep: 10 min
- Cooking: 35 min
Ingredients
- 1 tbsp (15 mL) olive oil
- 4 garlic cloves minced
- 2 cups (500 mL) mushrooms sliced
- 1 onion chopped
- 1 tsp (5 mL) dried basil
- 1/2 tsp (2 mL) pepper
- 1 1/2 cups (375 mL) a short-grain type of rice (arborio or carnaroli)
- 3 cups (750) Milk
- 1 cup (250 mL) vegetable or chicken broth
- 1 diced bell pepper (red, yellow or green)
- 1 cup (250 mL) corn kernels
- 1/2 cup (125 mL) diced celery or zucchini
- Grated rind of 1/2 lemon
- 1/2 cup (125 mL) freshly grated Canadian Parmesan cheese
- Salt to taste
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Preparation
In heavy saucepan, heat oil over medium-high heat; sauté garlic, mushrooms, onion, basil and pepper, stirring, for 10 min or until mushrooms are browned. Add rice; cook, stirring for 1 min.
Reduce heat to medium. Stir in 2 1/2 cups (625 mL) of the milk and the stock; bring barely to boil. Cover and reduce heat to low; simmer for 10 min.
Stir in peppers and corn; cook, covered, for 15 min or until liquid is almost absorbed and rice is still slightly firm to the bite. Stir in remaining milk; then celery, lemon rind and Canadian Parmesan cheese until mixture is creamy. Add salt to taste.
Tips
Healthy Eating Tip: Energy matters- This rice, milk, corn, mushrooms and Parmesan cheese used in this recipe, make one serving an excellent source of riboflavin. Riboflavin helps our body release energy from food.
Nutritional information
Per serving| Energy: | 520 Calories |
| Protein: | 19 g |
| Carbohydrate: | 86 g |
| Fat: | 12 g |
| Fibre: | 4.5 g |
| Sodium: | 490 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 36 % / 396 mg |
| Vitamin C: | 95 % |
| Folate: | 73 % |
| Phosphorus: | 38 % |
| Vitamin D: | 38 % |
