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Brown-Rice Risotto with Spring Vegetables

Serve this brown rice risotto alongside a piece of baked salmon and a green salad for a perfect flat-belly meal. You can also stir in chopped, grilled chicken or replace the carrots with shredded zucchini instead of carrots. Broccoli, mushrooms, and canned pumpkin are also delicious.

Prep time: 10 minutes

Cook time: 30 minutes

Yield: 4 servings

1 teaspoon olive oil

1 medium yellow onion, diced

2 cloves garlic, minced

1/4 teaspoon kosher salt

4 cups no-salt-added vegetable broth

1 cup short-grain brown rice

1 carrot, finely shredded

1 cup asparagus tips

1 cup frozen peas

1 tablespoon chopped parsley, for garnish

1 tablespoon chopped mint, for garnish

  1. In a large pot, heat the olive oil over medium heat.

  2. Add the onion, garlic, and salt, and sauté until tender.

  3. In a microwave-safe liquid measuring cup or bowl (preferably with a pour spout), add the vegetable broth. Heat on high for 3 to 4 minutes until steaming hot.

  4. Add the rice to the pot with the onion and garlic, and stir until it just begins to stick. Add one-quarter of the vegetable broth.

    Slowly add the broth to ensure the starches are being released from the rice — this is what makes it creamy. Continue stirring to prevent the rice from sticking to the bottom of pan.

  5. Continue stirring the rice occasionally until almost all the broth has been absorbed. Slowly add more broth in increments, allowing the broth to be absorbed before adding more.

  6. When almost all the broth is absorbed, stir in the carrot until combined. Add the asparagus tips and continue cooking for a few minutes until they turn bright green. Gently stir in the peas.

  7. Garnish each serving of risotto with chopped parsley and mint.

Per serving: Calories 260 (From Fat 24); Fat 3g (Saturated 0g); Cholesterol 0mg; Sodium 443mg; Carbohydrate 53g (Dietary Fiber 5g); Protein 7g.

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