Risotto
Good nutritional profile
Creamy Italian rice cooked in stock.
Risotto is Italian short-grain rice, such as arborio, cooked slowly in hot stock and stirred until creamy, then finished with butter and parmesan; mushrooms, vegetables or seafood are common additions. It is mostly starch from white rice, with little protein and some saturated fat from the butter and cheese. Topping it with shrimp or chicken, or stirring in peas, adds protein.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 3g | 5.4% |
| Fat | 4g | 5.7% |
| Carbs | 20g | 6.7% |
| Simple Sugars | 7g | Estimate |
| Complex Carbs | 12g | Estimate |
| Fiber | 1g | 4.0% |
| Water | 68g | 2.7% |
| Calories | 130 | 5.8% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.88 | g | 9.4% |
| Monounsaturated | 1.52 | g | 6.1% |
| Polyunsaturated | 0.24 | g | 1.8% |
| Omega-3 | 0.072 | g | Estimate |
| Omega-6 | 0.168 | g | Estimate |
| Trans | 0.07 | g | 3.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 0.66 | mg |
| Vitamin E | 0.27 | mg |
| Selenium | 5.39 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 25.1 | mcg | 2.8% |
| vitamin B1 | 0.038 | mg | 3.2% |
| vitamin B2 | 0.113 | mg | 8.7% |
| vitamin B3 | 0.839 | mg | 5.2% |
| vitamin B6 | 0.048 | mg | 2.8% |
| vitamin B9 | 4.5 | mcg | 1.1% |
| vitamin B12 | 0.076 | mcg | 3.2% |
| vitamin C | 0.661 | mg | 0.7% |
| vitamin D | 0.047 (2 IU) | mcg | 0.3% |
| vitamin E | 0.272 | mg | 1.8% |
| vitamin K | 1.03 | mcg | 0.9% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 62.3 | mg | 6.2% |
| iron | 0.351 | mg | 1.9% |
| magnesium | 12.1 | mg | 3.0% |
| phosphorus | 70.3 | mg | 10.0% |
| potassium | 96.4 | mg | 3.7% |
| sodium | 340 | mg | 14.8% |
| zinc | 0.482 | mg | 4.4% |
| copper | 0.08 | mg | 8.9% |
| manganese | 0.245 | mg | 10.7% |
| selenium | 5.39 | mcg | 9.8% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 87 | mg | 12.4% | 145% |
| Isoleucine | 129 | mg | 9.2% | 115% |
| Leucine | 237 | mg | 8.7% | 104% |
| Lysine | 191 | mg | 9.1% | 106% |
| Methionine | 97 | mg | 9.2% | 112% |
| Phenylalanine | 257 | mg | 14.7% | 167% |
| Threonine | 105 | mg | 10.0% | 112% |
| Tryptophan | 35 | mg | 12.5% | 141% |
| Valine | 186 | mg | 10.2% | 124% |
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Recipe
See full recipeIngredients
- Arborio rice 200 g
- Hot chicken or vegetable stock 750 ml
- Mushrooms, sliced 150 g
- Onion, finely chopped 1
- Garlic clove, minced 1
- Dry white wine 80 ml
- Butter 30 g
- Parmesan, grated 50 g
- Olive oil 1 tbsp
- Salt and pepper to taste
Instructions
- 1
Keep the stock simmering in a separate pan. Sauté the mushrooms in olive oil until golden and set aside.
- 2
Melt half the butter and soften the onion and garlic without colouring.
- 3
Add the rice and toast for a minute until the edges look translucent.
- 4
Pour in the wine and stir until absorbed.
- 5
Add the hot stock one ladle at a time, stirring often and waiting until each is absorbed before adding more, for about 18 minutes.
- 6
When the rice is creamy and al dente, stir the mushrooms back in.
- 7
Off the heat, beat in the remaining butter and the Parmesan, season, and serve at once.