Risotto with Cuttlefish
Risotto with Cuttlefish - In the colors of Italy: Creamy risotto with fresh calamari and basil
Healthy, because
Even smarter
Nutritional values
There is a lot of potassium in rice. That is why the round grains have a draining effect. In addition, the creamy risotto contains two and a half times the daily requirement of vitamin B12 and well over half the daily requirement of niacin and biotin. Vitamin B12 is beneficial for blood formation, while niacin and biotin make the skin beautiful.
The secret of a creamy risotto: the liquid must be added hot and bit by bit to the rice. And then you stir, stir, stir... If you can't get fresh calamari, take squid rings from the freezer.
(Percentage of daily recommendation)
| Calorie | 560 cal. | (27 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 57 g | (38 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.5 g | (5 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 1.9 μg | (10 %) | ||
| Vitamin E | 6.9 mg | (58 %) | ||
| Vitamin K | 26.8 μg | (45 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 11.9 mg | (99 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 71 μg | (24 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 25.4 μg | (56 %) | ||
| Vitamin B₁₂ | 7.4 μg | (247 %) | ||
| Vitamin C | 36 mg | (38 %) | ||
| Potassium | 1,134 mg | (28 %) | ||
| Calcium | 266 mg | (27 %) | ||
| Magnesium | 110 mg | (37 %) | ||
| Iron | 6.6 mg | (44 %) | ||
| Iodine | 47 μg | (24 %) | ||
| Zinc | 3.7 mg | (46 %) | ||
| Saturated fatty acids | 5.8 g | |||
| Uric acid | 249 mg | |||
| Cholesterol | 212 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 12 ozs Squid tentacle (ordered from the fishmonger)
- 2 cups fish stock (or vegetable broth)
- 2 shallots
- 1 garlic clove
- 2 Tbsps olive oil
- 4 ozs Arborio rice
- ½ cup white wine
- 1 oz sun-dried tomatoes (in oil)
- 2 sprigs Basil
- 1 oz Parmesan
- 2 Tbsps Cream quark (40% fat)
- salt
- peppers
Kitchen utensils
Preparation steps
Carefully clean the squid tubes by pulling out the chitin and removing all skin (or ask your fishmonger to do this for you). Rinse, pat dry and cut into narrow strips.
Bring the fish stock to a boil in a small pot, then reduce heat and keep warm.
Meanwhile, peel the shallots and garlic and chop finely.
Heat the oil in a pot over medium heat. Add shallots and garlic and sauté until translucent. Add squid strips and sauté just until tender, 2-3 minutes. Remove squid and set aside.
Add rice to pot and cook, stirring, for 1 minute.
Add white wine and cook, stirring, until completely evaporated.
Ladle in about 150 ml (approximately 2/3 cup) of hot stock and cook until almost all liquid is absorbed, stirring frequently. Continue adding stock in this manner and cooking until rice is al dente, about 20 minutes.
Meanwhile, drain the sun-dried tomatoes and cut into strips.
Stir tomatoes into the risotto.
Add the squid to the pot about 7 miutes before rice is finished cooking, along with a little broth.
Meanwhile rinse basil, shake dry, pluck leaves and cut into fine strips. Finely grate the Parmesan cheese.
When risotto is finished cooking, stir in the quark and Parmesan. Season with salt and pepper, sprinkle with basil and serve immediately.
