Cook time: 1 hour
Makes: 4 Servings
Caramelizing Vidalia onions brings out complex and delicious flavors. Mushrooms add meatiness without significant calories. Add these to risotto made with brown rice - providing whole grains and a nutty flavor - and you have a deliciously healthful dish.
- 1 Vidalia onion (thinly sliced vertically)
- 2 tablespoons canola oil (divided)
- 1 pound cremini mushrooms (sliced)
- 1 cup short-grain brown rice
- 1/4 cup dry white wine
- 2 cups low-sodium vegetable or chicken broth
- 3 cups water
- 1 1/2 cups frozen peas
- 1/4 cup reduced-fat Parmesan cheese
- Heat 1 tbsp canola oil in a 10-inch skillet over medium heat. (Do not use non-stick skillet.)
- Add Vidalia onions and stir to coat with the oil. Stirring occasionally, let cook until brown (about 30 minutes).
- Remove Vidalia onions from pan, and set aside.
- Wipe pan clean. Heat remaining olive oil in pan and brown mushrooms (about 15 minutes).
- While mushrooms and Vidalia onions are browning, cook risotto as follows.
- Heat wine and rice in pot, stir until wine is absorbed.
- Mix broth and water together.
- Increase heat to medium-high; stir in 1 cup of water-broth mixture.
- Cook uncovered, stirring frequently, until liquid is absorbed.
- Continue stirring and add remaining water-broth mixture, 1 cup at a time, allowing each cup to be absorbed before adding another.
- Add peas to rice with last cup of liquid.
- Cook until rice is tender and mixture has a creamy consistency, approximately 1 hour.
- Gently stir in caramelized Vidalia onions, mushrooms, and cheese. Let sit about five minutes and serve.
Source: Produce for Better Health Foundation
Total Fat 10 g
Saturated Fat 2 g
Cholesterol 5 mg
Sodium 270 mg
Total Carbohydrate 58 g
Dietary Fiber 6 g
Total Sugars 10 g
Added Sugars included 0 g
Protein 12 g
Vitamin D 0 mcg
Calcium 150 mg
Iron 3 mg
Potassium 569 mg