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Risotto with Tuscan Kale and Toasted Pumpkin Seeds Recipe

Risotto with Tuscan Kale and Toasted Pumpkin Seeds Recipe

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Risotto with Tuscan Kale and Toasted Pumpkin Seeds

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Ingredients

Count

Nutrition

502

Calories

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Ingredients:

Serving

3 1/2 cups low-sodium fat-free chicken broth
3 1/2 cups water
1 tsp fine sea salt
3/4 lb tuscan kale ( also called cavolo nero
1 1/4 cups finely chopped onion
1 tbsp olive oil
2 tbsp unsalted butter
3 garlic cloves, minced
1 1/2 cups arborio rice (10 oz)
1/3 cup dry white wine
1/2 cup grated parmigiano-reggiano (3/4 oz)
accompaniment:toasted pumpkin seeds

Directions:

Bring broth and water to a boil with 3/4 teaspoon sea salt in a 3- to 4-quart saucepan. Meanwhile, cut stems and center ribs from kale and discard. Stir kale into broth in batches and simmer (all of kale), stirring occasionally, until tender, 5 to 10 minutes. Transfer kale with tongs to a large sieve set over a bowl and gently press on greens to extract more liquid. Add liquid in bowl to simmering broth and keep at a bare simmer, covered. Chop kale.
Cook onion in oil and 1 tablespoon butter with remaining 1/4 teaspoon sea salt in a wide 4-quart heavy pot, covered, over low heat, stirring occasionally, until softened, about 5 minutes. Increase heat to moderate, then add garlic and cook, uncovered, stirring, 1 minute. Add rice and cook, stirring, 1 minute.
Add wine and simmer briskly, stirring constantly, until absorbed. Stir in 1/2 cup simmering broth and simmer briskly, stirring constantly, until broth is absorbed. Continue simmering and adding broth, about 1/2 cup at a time, stirring constantly and letting each addition be absorbed before adding next, until rice is creamy-looking but still al dente (it should be the consistency of thick soup), 17 to 18 minutes. (There will be leftover broth.)
Stir in kale, cheese, and remaining tablespoon butter and cook, stirring, until heated through and butter is incorporated, about 1 minute. Season risotto with sea salt and pepper and, if desired, thin with some of remaining broth. Serve sprinkled with toasted pumpkin seeds.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	501.87 Kcal (2101 kJ)
Calories from fat	157.4 Kcal
		% Daily Value*
Total Fat	17.49g	27%
Cholesterol	20.05mg	7%
Sodium	1283.16mg	53%
Potassium	97.61mg	2%
Total Carbs	66.87g	22%
Sugars	4.22g	17%
Dietary Fiber	3.75g	15%
Protein	12.49g	25%
Vitamin C	4.2mg	7%
Vitamin A	0.1mg	2%
Calcium	81.5mg	8%

Amount Per 100 g
Calories	76.11 Kcal (319 kJ)
Calories from fat	23.87 Kcal
		% Daily Value*
Total Fat	2.65g	27%
Cholesterol	3.04mg	7%
Sodium	194.61mg	53%
Potassium	14.8mg	2%
Total Carbs	10.14g	22%
Sugars	0.64g	17%
Dietary Fiber	0.57g	15%
Protein	1.89g	25%
Vitamin C	0.6mg	7%
Calcium	12.4mg	8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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