Risotto with Asparagus and Scallops
Healthy, because
Even smarter
Nutritional values
Green asparagus provides appetizing freshness and satiating fibre. In addition, the stem vegetables with the scallops provide vitamin B1. It is not for nothing that it is also called the "nerve vitamin", because it supports the transmission of nerve impulses.
If you are not vegetarian and want to punch up the flavor use chicken stock in place of vegetable stock.
(Percentage of daily recommendation)
| Calorie | 649 cal. | (31 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 72 g | (48 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.6 g | (9 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 12.6 μg | (63 %) | ||
| Vitamin E | 4.4 mg | (37 %) | ||
| Vitamin K | 30.8 μg | (51 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 13.4 mg | (112 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 115 μg | (38 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 6.3 μg | (14 %) | ||
| Vitamin B₁₂ | 5.3 μg | (177 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 1,065 mg | (27 %) | ||
| Calcium | 380 mg | (38 %) | ||
| Magnesium | 169 mg | (56 %) | ||
| Iron | 20.1 mg | (134 %) | ||
| Iodine | 318 μg | (159 %) | ||
| Zinc | 7.2 mg | (90 %) | ||
| Saturated fatty acids | 5.9 g | |||
| Uric acid | 909 mg | |||
| Cholesterol | 387 mg | |||
| Complete sugar | 2 g |
Ingredients
- Ingredients
- 8 ozs Asparagus
- salt
- 1 garlic clove
- 2 ozs grated Parmesan
- 6 Tbsps olive oil
- 2 shallots
- 10 ozs Arborio rice
- 40 ozs Vegetable broth (5-6 cups)
- ½ lemon (juiced)
- freshly ground peppers
- 20 small Scallop (ready to cook, trimmed)
- Cress (for garnishing)
Preparation steps
Peel bottom thirds of asparagus stalks and cook asparagus for about 5 minutes in boiling salted water. Drain and rinse in cold water, cut into pieces. Reserve some of cooking water. Combine asparagus with peeled garlic, Parmesan, 2-3 tablespoons of cooking water and 2-3 tablespoons of oil, mash coarsely.
Peel and finely dice shallots. Heat 2 tablespoons of oil in a sauce pan and saute until translucent, add rice and saute for a few minutes. Add hot broth and cook rice, stirring frequently, until almost all liquid is absorbed. Continue to add broth in this manner and cook until rice is al dente, about 20 minutes, stirring frequently.
Rinse scallops, pat dry and season with salt and pepper. Heat remaining oil in a nonstick pan and cook scallops for about 1-2 minutes per side or until lightly browned.
Add asparagus mixture into risotto, mix well, and season to taste. Arrange on plates and top with scallops, garnish with cress and serve.
