Smoked Gouda vegetable risotto

Dietician's Tip

You can change this risotto with the seasons. In summer, try asparagus and zucchini. In fall, butternut squash and peppers.

Ingredients

  • 2 cups cooked brown sushi rice
  • 1 teaspoon olive oil
  • 1 cup chopped onions
  • 1 cup chopped carrots
  • 1 tablespoon minced garlic
  • 1 cup white wine, Chablis or chardonnay
  • 2 cups low-sodium chicken stock
  • 3 cups crimini mushrooms, sliced
  • 3 cups cherry or sweet grape tomatoes, sliced
  • 1 1/2 tablespoons chopped fresh thyme
  • 1/2 cup shredded smoked Gouda cheese
  • 1/4 cup half-and-half
  • 1/2 teaspoon salt
  • Pinch of ground black pepper

Directions

Cook brown rice according to package instructions. Set aside.

Heat a large saute pan to medium heat. Add olive oil. When oil becomes hot, add onions, carrots and garlic. Saute until vegetables are soft. Add cooked brown rice. Cook for 2 to 3 minutes. Pour in 1/2 cup white wine, stirring continuously. Once the liquid is absorbed by the rice, add 1/2 cup chicken stock. Continue to stir. Continue this process until all the liquid has been used and absorbed. (Once all the wine has been added, continue with chicken stock. Be careful not to turn on high heat, or you will create more evaporation than absorption.) Add the mushrooms, tomatoes, thyme and cheese. Stir until cheese is well-incorporated. Add half-and-half, salt and pepper. Serve immediately.

Serving Information

Serves 8

Nutritional analysis per serving

Calories: 154
Total carbohydrate: 21 g
Cholesterol: 10 mg
Dietary fiber: 3 g
Monounsaturated fat: 2 g
Protein: 6 g
Saturated fat: 2 g
Serving size: 1 cup
Sodium: 288 mg
Total fat: 5 g

DASH Eating Plan Servings

Grains and grain products: 1/2
Vegetables: 2

Diabetes Meal Plan Choices

Nonstarchy vegetables: 1
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Vegetables: 1

Last Updated May 21, 2016


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