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
Yields 4 servings
vegetable risotto with parmesan

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

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.

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Nutrition

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
Folate: 73 %
Vitamin C: 95 %
Vitamin D: 38 %
Phosphorus: 38 %