Swiss Chard & Brown Rice Risotto-cook for your life- anti-cancer recipes

Swiss Chard & Brown Rice Risotto

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Clock Icon for Prep Time 30 min prep
Person Icon for Serving Size 3 servings
Carrot Icon for Number of Ingredients Size 13 ingredients

This Swiss Chard & Brown Rice Risotto is a great way to use both of these fabulously nutritious ingredients. The dish gets a scented start, from rosemary and a little kick of lemon zest....


Ingredients

  • ¼ cup dried porcini mushrooms, soaked in hot water, drained, water reserved (optional)
  • 1¼ cup short-grain brown rice, washed
  • 1 whole sprig Italian parsley, plus 2 tablespoons chopped
  • 2 tablespoons olive oil, plus more for drizzling
  • 1 large bunch Swiss chard, washed
  • 1 tablespoon, plus 2 teaspoons, fresh rosemary leaves, roughly chopped
  • 1 clove garlic, smashed and thinly sliced
  • 1 medium onion, diced
  • 2 teaspoons grated lemon zest
  • 2 tablespoons freshly grated Parmesan cheese (optional)
  • 1 tablespoon unsalted butter (optional)
  • 2½ cups warm vegetable or chicken stock (include the soaking water from the dried mushrooms)
  • Salt and pepper

Nutrition Facts

Calories

591 cals

Fat

20 g

Saturated Fat

6 g

Polyunsaturated Fat

2 g

Monounsaturated Fat

10 g

Carbohydrates

89 g

Sugar

7 g

Fiber

8 g

Protein

19 g

Sodium

1260 mg

Directions

  1. Roughly chop the porcini mushrooms and place in a pot with washed rice and porcini soaking water and stock.
  2. Add the chopped mushrooms, parsley sprig, and a drizzle of olive oil. Bring to a boil, cover, lower the heat to a simmer and cook for 30 minutes. While the rice is cooking, start working on the chard.
  3. Strip the soft leaves from the stems of the chards. Dice the stems and set aside. In a saucepan add ¼ cup water to the chard leaves. Sprinkle with salt, cover and steam over high heat until they wilt, about 2 minutes. Drain and squeeze out as much liquid as possible and roughly chop. Set aside.
  4. Heat the 2 tablespoons of olive oil over medium-high heat in a wide, shallow pan, preferably with a lid. Add 1 tablespoon of rosemary and garlic and cook until the garlic begins to take color. Discard the garlic and rosemary. Add the onion, diced chard stems, and a generous pinch of salt. Cook, stirring, until they start to soften. Cover and cook until the chard is soft and the onion is a golden color, about 10 minutes. Stir occasionally. Add 2 tablespoons chopped parsley, lemon zest, and 2 teaspoons rosemary. Raise the heat to medium-high and sauté to mix for a minute.
  5. Add the brown rice to the chard stems, along with any cooking liquid left in the pot. Bring to a boil and simmer, covered and stirring from time to time, for about 10 minutes or until the rice is almost al dente. Add the extra warm stock as needed so that the dish doesn''t become dry -- it should be a little soupy. When the rice is just al dente, add the chard leaves. Cook for a minute to heat through. Beat in the grated Parmesan cheese and butter, if using, taste for seasoning and cover. Leave to steam for 5 minutes. Before serving, add a ladleful more of the warm stock if the rice looks heavy and dry. Check for seasoning again and serve immediately.

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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