30 minute easy risotto

While most risottos rely on patiently stirring over a hot stove, this recipe takes less than 10 minutes to prepare and has the oven doing all of the hard work for you.

This dish can be an easy way to up your daily veg intake so feel free to experiment with some of your favourite ingredients. But make sure to check out some of the nutritional benefits of this dish below.

Ingredients

All the ingredients you will need

All the ingredients you will need

1 tablespoon rice bran oil
1 red onion (diced)
4 cloves garlic (crushed)
1 chorizo sausage
1 ½ cups aborio rice
3 cups chicken stock
1 cup green beans (sliced in half)
1 tomato (diced)
1/2 red capsicum (diced)
1 handlful  mushrooms (I used enoki, but any variety will do the trick)
1 cup kale (chopped roughly)

Directions
– Gather all ingredients and prepare as outlined above. I find it easier to prep everything before starting so you have everything at the ready to add.

– Preheat oven to 180 degrees.

– Turn stove top on low heat and heat oil in the pot.

– Add red onion and garlic and sauté for approx 2 minutes until nice and soft

– Add chorizo and keep stirring. Once the juices of the chorizo are flowing, add aborio rice and stir it through so the rice coats

risotto, 30 minutes, healthy, meal idea, easy dinner

The finished product is super tasty and colourful

nicely in the oil and chorizo goodness.

– Now it’s time to add some colour and nutrition with the vegetables. Add the green beans, tomato and capsicum, but hold the

mushrooms and kale for now as they will go in last.

– Stir all the ingredients together and add 3 cups chicken stock.

– Bring the pot to the boil stirring continuously. Pop a lid on it and put into the oven.

– Take a seat as it won’t be ready to come out for another 30 mins. Set a timer so you don’t forget about it while you watch the nightly news…

– When the time is up, take out of the oven, lift the lid and smell the tasty aromas. Don’t forget the mushrooms and kale! You can throw them in now, giving it a good stir through so they soften. If you want, put it back on a low heat and give a good stir.

– Serve up, add cracked pepper or some chilli flakes if that’s what tickles your fancy – and enjoy.

Nutritional highlights [1]

An asssortment of vegetables add nutritional value to this dish

An assortment of vegetables add nutritional value to this dish

Kale – It’s documented everywhere as a ‘superfood’, and since one cup of kale supplies more than 70 percent of the recommended daily intake for vitamin c (with only 20 calories) it is kind of justified! It is one of the most highly nutritious vegetables as an excellent source of dietary fibre and minerals such as copper, iron and calcium. But wait there’s more – it’s jam packed with vitamins B1, B2 and E.

Garlic – There are too many benefits to list here but lets start with the fact that garlic helps to protect against heart disease by decreasing total serum cholesterol levels while increasing HDL cholesterol (the good cholesterol).On top of this garlic can lower blood pressure and ward off common infections.

If you have any of the following health issues you may benefit from adding garlic to your diet: High cholesterol levels, heart disease, high blood pressure, diabetes, asthma and/or infections (such as colds, flu or stomach viruses).

Enoki mushroom – Like other fresh mushrooms, enokis are high in protein and complex carbohydrates. These little guys are high in B vitamins (the vitamins that are essential to lift mood, relieve PMS and aid memory).

Tomato – Great source of vitamin c, carotenes (especially lycopene) biotin, and vitamin K. On top of this they also give you vitamin B6, pantothenic acid, niacin, folic acid and dietary fibre. The high lycopene content has been shown to be protective against breast, colon, lung, skin and prostate cancers. In addition, it has been proven to lower risk of heart disease, cataracts and macular degeneration.

Red onion – Onion contains many of the same medicinal agents as garlic. However onions have also been shown to have a significant blood sugar lowering action, similar to that of prescription drugs tolbutamide and phenformin which is often given to diabetics. As well as boasting antioxidant properties, red onions have been found to possess cancer fighting, anti-fungal, anti-bacterial, and anti-inflammatory properties due to the bioflavonoid, quercetin it contains.

Note: Due to the milling process to help define white rice unfortunately it is pretty much devoid of all bran, germ and nutrients. Brown rice on the other hand is the most nutritious as far as calories, vitamins and minerals are concerned as only the hard outer hull has been removed. It is a quality source of vitamin B1, B2, B3 and B6 as well as manganese, iron, selenium, magnesium, phosphorous and trace minerals.

But this doesn’t mean you can’t enjoy it every now and again when eaten with lots of other highly nutritious foods. Key is to always enjoy in moderation.

References 
[1] The Encyclopaedia of Healing Foods, Michael T.Murray and Joseph E. Pizzorno with Lara Pizzorno, New York, 2005

 

 

 

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  1. Pingback: 7 wheat free dinner options (plus dessert!) | Courtneys Empire

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