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Ингредиенты
- 350 gm frzn broad beans
- 1 x salt and freshly grnd black pepper
- 25 gm butter
- 1 med onion finely minced
- 200 gm arborio rice
- 1 lt warm vegetable stock grated rind and juice of 1 lemon
- 75 gm freshly grated parmesan cheese grated parmesan cheese and lemon rind to garnish
Инструкции
- Cook the broad beans in a large pan of boiling salted water on the boiling plate for 3 to 5 min or possibly till just tender.
- Plunge into icy cool water to cold.
- Drain peel off outer skin (optional) and set aside.
- Heat the butter in large pan add in the onion and cook on the simmering plate for 5 min or possibly till beginning to soften.
- Add in the rice and continue to cook stirring for 1to 2 min.
- Pour in 2 ladlefuls of the warm stock and place in the simmering oven for 5 min till the rice has absorbed most of the stock.
- Keep adding the stock in this way till the rice is tender but still has bite to it; this well take about 15 to20 min.
- The risotto should look creamy and soft. Add in the broad beans lemon rind and juice and hot through.
- Stir in the parmesan and season to taste. Serve the risotto immediately garnished with grated parmesan and lemon rind.
- Broad bean in common with other beans and pulses are a good source of dietary fibre particularly soluble fibre that can help reduce high blood cholesterol levels. They also provide useful amounts of vitamin B1 and iron.
- Serves 4
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 246g | |
| Recipe makes 4 servings | |
| Calories 619 | |
| Calories from Fat 106 | 17% |
| Total Fat 12.13g | 15% |
| Saturated Fat 6.77g | 27% |
| Trans Fat 0.0g | |
| Cholesterol 30mg | 10% |
| Sodium 573mg | 24% |
| Potassium 1048mg | 30% |
| Total Carbs 94.81g | 25% |
| Dietary Fiber 22.9g | 76% |
| Sugars 6.77g | 5% |
| Protein 33.96g | 54% |
