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Three-Grain Risotto with Asparagus Spears Recipe

Three-Grain Risotto with Asparagus Spears Recipe

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Three-Grain Risotto with Asparagus Spears

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Ingredients

Count

Nutrition

325

Calories

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Ingredients:

Serving

1/8 tsp saffron threads, crushed
1 (14-oz) can fat-free , less-sodium chicken broth
1 tbsp olive oil
1/4 cup finely chopped shallots (about 2 medium)
1/2 cup uncooked arborio or other short-grain rice
1/2 cup uncooked quick-cooking barley
1/4 cup uncooked quinoa
1/2 cup dry white wine
1 cup water
1 cup (4 oz) shredded part-skim mozzarella cheese
2/3 cup 1% low-fat milk
2 tsp fresh lemon juice
1/2 tsp salt
1/2 tsp freshly ground black pepper
12 asparagus spears, steamed
1 tbsp pine nuts, toasted

Directions:

Bring saffron and broth to a simmer in a small saucepan (do not boil). Keep warm over low heat.
Heat oil in a large saucepan over medium-high heat. Add shallots; sauté 3 minutes. Add rice, barley, and quinoa; sauté 2 minutes. Add wine; cook 2 minutes or until liquid is nearly absorbed. Stir in 1 cup water; cook 5 minutes or until liquid is nearly absorbed, stirring constantly. Add broth mixture, 1/2 cup at a time, stirring constantly until each portion of broth mixture is absorbed before adding the next (about 25 minutes total).
Remove from heat; stir in cheese and next 4 ingredients (cheese through pepper). Top with asparagus spears, and sprinkle with pine nuts.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	325.4 Kcal (1362 kJ)
Calories from fat	66.79 Kcal
		% Daily Value*
Total Fat	7.42g	11%
Cholesterol	6.58mg	2%
Sodium	387.9mg	16%
Potassium	481.43mg	10%
Total Carbs	47.9g	16%
Sugars	8.07g	32%
Dietary Fiber	4.59g	18%
Protein	10.52g	21%
Vitamin C	8.4mg	14%
Iron	2.5mg	14%
Calcium	161.2mg	16%

Amount Per 100 g
Calories	103.07 Kcal (432 kJ)
Calories from fat	21.16 Kcal
		% Daily Value*
Total Fat	2.35g	11%
Cholesterol	2.08mg	2%
Sodium	122.87mg	16%
Potassium	152.49mg	10%
Total Carbs	15.17g	16%
Sugars	2.56g	32%
Dietary Fiber	1.45g	18%
Protein	3.33g	21%
Vitamin C	2.7mg	14%
Iron	0.8mg	14%
Calcium	51.1mg	16%

* 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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Recipe Tags

< 200 kcals

Weightwatchers Points

6.3

Points
8

PointsPlus

Good Points

low fat,
saturated fat free,
low sodium,
low cholesterol

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