Diabetes-Friendly Recipes
Creamy Risotto with Fresh Asparagus
Ingredients
- 1 Tbs olive oil
- 1 cup white onion, chopped
- 6 cups beef stock, low-sodium and fat-free
- 2 cups rice, Italian Arborio or Carnaroli
- 1 cup dry white wine or additional stock
- 2 tsp fresh thyme leaves (or 1/2 tsp crushed and dried)
- ½ zest of grated lemon
- 1 cup fresh asparagus tips
- 8 leaves of lettuce
Directions
- In a large nonstick pot, heat the oil and add the onion. Saute over medium heat until onion is limp, about 4 minutes.
- In a separate pot, heat the stock to a simmer; keep hot.
- Add the rice to the onion. Cook, stirring, for 1 minute. Add the wine and cook, stirring, until the liquid is absorbed.
- Add 1 cup (240 ml) of the stock to the rice, stirring, until all of the liquid has been absorbed. Continue adding stock, 1/2 cup (120 ml) at a time, constantly stirring after each addition until liquid is absorbed.
- Continue until all stock is used and the risotto is creamy and just tender to the bite. Stir in the thyme and lemon zest.
- Blanch the asparagus tips for 1 minute in boiling water. Drain.
- Gently stir into the risotto. Place a lettuce cup on each of 8 serving plates.
- Fill with 1 cup (210 g) of the risotto.
- Garnish with a sprig of thyme, if desired.
Nutrition Information
Per serving: 223 calories (8% calories from fat), 6 g protein, 2 g total fat (0.3 g saturated fat), 43 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 33 mg sodium
Diabetic exchanges: 3 carbohydrate (3 bread/starch)
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