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Artichoke & Brown Rice Baked Risotto

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Clock Icon for Prep Time 10 min prep
Person Icon for Serving Size 8 servings
Carrot Icon for Number of Ingredients Size 12 ingredients

This Artichoke & Brown Rice Baked Risotto is sure to please. Instead of the traditional Arborio rice, this risotto recipe uses brown rice, making a savory, slightly chewy rice dish, a delicious cross...


Ingredients


  • 2 cups of short grain brown rice
  • 4 ½ cups chicken or vegetable stock, divided
  • 1 sprig Italian parsley
  • 2 tablespoons olive oil
  • 1 garlic clove, smashed and sliced
  • 1 (10-ounce) package frozen artichoke hearts (for fresh artichokes see Chef Tips)
  • Salt and pepper, to taste
  • 1 small onion, diced
  • 3 tablespoons Italian parsley, chopped
  • 2 tablespoons Parmesan cheese, freshly grated
  • 1 tablespoon unsalted butter
  • ½ cup frozen peas or lima beans

 

Nutrition Facts

Calories

296 cals

Fat

8 g

Saturated Fat

2 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

4 g

Carbohydrates

47 g

Sugar

3 g

Fiber

4 g

Protein

9 g

Sodium

535 mg

Directions

  1. Rinse the rice and place in a pot with 4 cups of stock, the parsley sprig and a drizzle of olive oil. Bring to a boil, cover then lower the heat to a simmer and cook for 30 minutes. Set aside. Do not uncover.
  2. Preheat the oven to 375 degrees.
  3. Heat the olive oil over a medium high heat, in Dutch oven or heavy pot, preferably with a lid. Add the garlic and cook until it begins to take color.
  4. Add the artichokes and onion, stirring well to coat them with oil. Cook until the onions begin to caramelize, about 10 minutes. Add the chopped parsley, salt and pepper and mix well.
  5. Deglaze the pan with the remaining stock and cook over a high heat.
  6. Add the brown rice and any cooking liquid left in the pan. Mix well. Bring to a boil and simmer for about 15 minutes, stirring occasionally, until the rice is no longer soupy.
  7. Stir in the Parmesan, butter and peas . Cook covered in the oven for about 20 minutes until the rice is almost "al dente".
  8. Let the rice sit covered for 10 minutes to steam. Serve with a crisp green salad.

Chef Tips

If using frozen, cut them into quarters if necessary and go to step 5.

If using fresh artichokes prepare them as follows:

1. Pour juice form ½ a lemon into a large bowl of water. As you trim each artichoke, put them in this lemon water to stop it discoloring – the cut sides will turn black in the air! Trim the baby artichokes as follows:

2. Pull off one or two layers of the tough outer leaves. Cut off ½-inch from the tops, trim the stalks and cut in half. Drop the artichokes into the lemon water as you go along. If the artichokes are small there should not be any hairy choke, but check anyway. If there is some choke, scrape it out with a teaspoon.

3. Cut the cleaned artichokes halves into quarters, returning them to the lemon water as you go. Set to one side until you are ready to cook them.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the  Oncology Nutrition for Clinical Practice, 2nd Ed.,  published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics.


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