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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Asparagus inspires gentle thoughts."
-Charles Lamb, Writer

The refrigerator light goes on...

Risottos are great ways to make a single pot meal on a weeknight that are delicious, a bit elegant, full of fiber, and take only about 20 minutes. This asparagus version is a perfect way to eat well and eat healthy.

Add the bottoms of the asparagus and leeks to the top of the risotto as it cooks and press down gently. The asparagus will steam more than boil and keep its texture and color.

Parmigiano-Reggiano

Parmesan is most famous in the USA in the green shaker box. None of the recipes on this site use that type of cheese.

All of the recipes that use parmesan call for Parmigiano-Reggiano. This is a hard granular cheese that originates in Parma Italy. Those made in the area of Parma and Reggio Emilia are the real deal. Whenever possible I use the Italian cheese (Parmigiano-Reggiano) rather than domestic or imports from South America. This costs more but the flavor difference is worth it.

Parmesans have about 9 grams of fat per ounce.  This is moderate for cheese.  Good parmesans have such a fine flavor you donít need much. 

1 ounce cheese = 141 calories, 9g fat, 6g sat fat, 0 mono fat, 11g protein, 0g carbohydrates, 198mg sodium, 28mg cholesterol 


 

Asparagus Risotto



Servings = 2 | Serving size =about 1 1/2 cups

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3.

Risottos keep fairly well for about 48 hours in the fridge. Reheat gently.

2 tsp olive oil
1 medium leek (thinly sliced crosswise)
1/2 cup arborio rice
1/8 tsp salt
fresh ground black pepper (to taste)
3 cups water
8 ounces asparagus (sliced crosswise but reserve 1/2 inch of top)
2 ounces semi-soft goat cheese
1 ounce Parmigiano-Reggiano (grated)

Asparagus Risotto recipe from Dr. Gourmet
Place the olive oil in the bottom of a large skillet.

Heat over medium and add the white part of the leek.

Cook gently, stirring frequently, until the leeks begin to turn translucent.

Add the arborio rice and stir.

Cook for about 2 minutes, then add the salt and pepper.

Add the water and stir.

Simmer on medium for about 10 minutes. Sprinkle the green part of the leek and the bottom part of the asparagus on top of the rice. Pat down gently but don't stir in.

Check to see how close the rice is to being done, and add more water if needed. The rice is done when it is still slightly firm but there is no grainy texture when chewed.

When the rice is almost done, add the tops of the asparagus and the goat cheese. Stir gently to help the cheese melt.

Add a little more water if needed, cook for about 3 - 5 minutes, then add the parmesan.

Stir and serve.

Nutrition Facts

Serving size = about 1 1/2 cups

Servings = 2

.

Amount Per Serving

Calories 487 Calories from Fat 157
  % Daily Value
Total Fat 17g 27%
    Saturated Fat 9g 35%
    Monounsaturated Fat 6g  
    Trans Fat 0g  
Cholesterol 32mg 10%
Sodium 549mg 22%
Total Carbohydrates 65g 18%
    Dietary Fiber 6g 23%
    Sugars 9g  
Protein 18g  
Vitamin A 70% Vitamin C 42%
Calcium 39% Iron 43%
Vitamin K 118 mcg Potassium 580 mg
Magnesium 82 mg