Baked Risotto Primavera

From EatingWell: Spring 2004, The Essential EatingWell Cookbook (2004) — Subscribe Now!

This updated spring classic calls for nutty-tasting short-grain brown rice instead of the traditional white arborio. Because the cooking time is longer with whole-grain rice, this risotto is cooked in the oven rather than on the stovetop, eliminating the need for almost constant stirring.

6 servings, about 1 cup each

Active Time: 25 minutes

Total Time: 1 hour 10 minutes

Nutrition Profile

Ingredients

1 tablespoon extra-virgin olive oil
2 medium onions, chopped (about 1 1/2 cups)
1 cup short- or medium-grain brown rice, (see Ingredient note)
3 cloves garlic, minced
1/2 cup dry white wine
2 14-1/2-ounce can reduced-sodium chicken broth, or 3 1/2 cups vegetable broth
8 ounces asparagus, ends trimmed, cut into 1-inch pieces (2 cups)
1 cup sugar snap peas, or snow peas, trimmed, cut into 1-inch pieces
1 cup diced red bell pepper, (1 medium)
1 1/2 cups freshly grated Parmesan cheese, (3 1/2 ounces)
1/4 cup chopped fresh parsley
1/4 cup chopped fresh chives
1-2 teaspoons freshly grated lemon zest
Freshly ground pepper, to taste

Preparation

Preheat oven to 425 degrees F.
Heat oil in a Dutch oven or ovenproof high sided skillet over medium heat. Add onions and cook, stirring occasionally, until softened, 3 to 5 minutes. Stir in rice and garlic; cook, stirring, 1 to 2 minutes. Stir in wine and simmer until it has mostly evaporated. Add broth and bring to a boil. Cover the pan and transfer to the oven.
Bake until the rice is just tender, 50 minutes to 1 hour.
Shortly before the risotto is done, steam asparagus, peas and bell pepper until crisp-tender, about 4 minutes.
Fold the steamed vegetables, Parmesan, parsley, chives, lemon zest and pepper into the risotto. Serve immediately.

Tips & Notes

Ingredient Note: Use short- or medium-grain brown rice, available in natural-foods stores and large supermarkets, to achieve the characteristic creamy risotto texture. Lundberg Family Farms (www.lundberg.com) sells an excellent short-grain brown rice. Another source is dannysorganic.com.

Nutrition

Per serving: 267 calories; 8 g fat (3 g sat, 3 g mono); 11 mg cholesterol; 35 g carbohydrates; 12 g protein; 4 g fiber; 607 mg sodium; 458 mg potassium.

Nutrition Bonus: Vitamin C (110% daily value), Vitamin A (30% dv), Calcium (25% dv).

Exchanges: 1 1/2 starch, 1 1/3 vegetable, 1 lean protein, 1/2 fat