Speedy Broccoli Risotto
Traditional risotto requires almost constant standing at the stove, stirring and gradually adding broth. This faster version uses a covered pot, allowing you to get a salad ready and set the table while the risotto still cooks to perfect creaminess.
- Prep: 5 min - 10 min
- Cooking: 25 min - 30 min
Ingredients
- 1 tbsp (15 mL) butter
- 3 cloves garlic minced
- 1 onion chopped
- Salt and pepper to taste
- 1 cup (250 mL) short-grain rice (Arborio or Italian-style)
- 2 cups (500 mL) low sodium vegetable broth
- 1 tbsp (15 mL) all-purpose flour
- 2 cups (500 mL) Milk
- 1 bag (8 oz/250 g) pre-cut broccoli florets (about 4 cups/1 L)
- 1 lemon
- 1/2 cup (125 mL) freshly grated Canadian Parmesan cheese
- Chopped fresh basil or frresh dill or green onions (optional)
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Preparation
In a large pot, melt butter over medium-high heat; add garlic, onion and 1/4 tsp (1 ml) each, salt and pepper and sauté for 2 min or until starting to soften. Add rice and sauté for 30 sec. Stir in vegetable broth. Whisk flour into milk and stir into pot; bring to a simmer, stirring occasionally.
Reduce heat to low, cover and simmer, stirring twice, for 15 min or until rice is almost tender. Stir in broccoli florets; cover and simmer for 5 to 8 min or until rice is tender but firm and broccoli is tender-crisp.
Meanwhile, finely grate 1/2 tsp (2 ml) zest from lemon and squeeze out 2 tbsp (30 ml) juice (reserve any extra for another use). Stir lemon zest and juice and half of the Canadian Parmesan cheese into risotto. Serve sprinkled with remaining cheese and basil (if using).
Tips
Cooking tip: Pre-cut broccoli florets are available in the produce section at many supermarkets and are a great time save. In place of the fresh broccoli, you can use 4 cups (1 L) frozen broccoli florets. Just run them under cold water to thaw and drain well before adding to the risotto.
For a more hearty meal, add one of the following: 1 can (19 oz/540 mL) chickpeas, drained and rinsed, 4 oz (125 g) lean smoked turkey sausages, sliced, 2 cups (500 mL) shredded cooked chicken or 12 oz (375 g) peeled and deveined raw shrimp with the broccoli.
Nutritional information
Per serving| Energy: | 373 Calories |
| Protein: | 17 g |
| Carbohydrate: | 57 g |
| Fat: | 9 g |
| Fibre: | 3.7 g |
| Sodium: | 343 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 31 % / 339 mg |
| Vitamin C: | 104 % |
| Folate: | 78 % |
| Vitamin B12: | 49 % |
| Selenium: | 33 % |
