- Healthy Eating Jo
Turmeric Lemon Asparagus Risotto
This low fat Lemon Risotto just has to be a perfect Spring dinner. Using a selection of seasonal ingredients like Asparagus and Leek.
I used brown rice to increase the wholegrain goodness, and to make it Lower GI, and I also used no oil to keep it low fat. Sautéing in vegetable stock is my secret to keeping recipes low fat.
So why Asparagus?
- Asparagus is low in kilojoules, without fat or cholesterol. It's also a source of fibre, which is great for digestive health.
- Asparagus is a great source of B vitamins, keeping you active and feeling energised. Vitamin B6 also helps you metabolise foods.
- Asparagus provides 20 percent of our daily folate needs, and a quarter of our daily needs of Vitamin C, helping us absorb iron.
To keep your asparagus fresh, stand it in a jar filled with 1cm of cold water, and place it in the fridge.
I served my risotto with Edamame for a tasty protein boost, but you can eat it as is, or with your protein of choice.
You could also stir through some baby spinach at the end for an extra greens boost. I did this after the photo, as I wanted to keep it nice and bright and yellow!
I hope you give it a try!
Jo xx
Turmeric Lemon Asparagus Risotto
(Serves 4-6)
400g brown rice
1 tsp Turmeric powder
10 Asparagus spears chopped (woody ended removed)
3 cloves garlic crushed
1.5 Litres Vegetable stock (kept warm)
150g leek sliced finely
1 Tbsp finely grated lemon rind
75ml lemon juice
1/2 tsp each salt & Black pepper (adjust to taste)
1/3 cup fresh parsley chopped finely
50g Edamame (cooked as per packet directions, rinsed and set aside)
Add a splash of the stock to the bottom of a saucepan and sauté the onion for 5 mins
Add the garlic and sauté for another minute, adding more liquid as required to avoid sticking.
Add the rice and turmeric and sauté for one minute
Add half the stock and stir through until boiling
Reduce heat to a simmer and put a lid on the pan
Stir regularly and add a cup of stock each time the liquid is absorbed until the rice is cooked (could be 30+ minutes for brown rice)
Halfway through add the chopped Asparagus stems, reserving the heads.
In the last 2 minutes add the lemon juice, rind, prepared edamame and Asparagus heads.
Remove from heat and stir through the chopped fresh parsley
Serve immediately