Brown Rice Risotto
brown rice risotto in a bowl
Yield: 4 servings

Ingredients:

  • 1/2 Tablespoon vegetable oil
  • 1/2 cup onion, scrubbed with clean vegetable brush under running water, diced
  • 1 clove of garlic, gently rubbed under cold running water, minced
  • 1/4 teaspoon black pepper
  • 3/4 cup reduced sodium chicken broth
  • 1/4 cup water
  • 3/4 cup instant brown rice
  • 3/4 cup frozen peas
  • 1 Tablespoon lemon juice
  • 1 Tablespoon butter
  • 2 Tablespoons Parmesan cheese, grated
  • 1 cup diced, cooked chicken (optional)*

Directions:

  1. Wash hands with soap and water.
  2. Heat oil in a medium sized saucepan over medium heat. Add onion, garlic and black pepper. Sauté for 2 minutes.
  3. Add chicken broth, water, and brown rice to the skillet. Bring to a simmer. Reduce heat to medium low, cover, and cook for 5 minutes.
  4. Stir in frozen peas. Cover and cook for 5 minutes more.
  5. Stir in lemon juice, butter and Parmesan cheese. Cook, uncovered, for 4-5 minutes, stirring continuously until thickened.
  6. Store leftovers in a sealed container in the refrigerator for up to four days.
Notes: 

*Add 1 cup cooked diced chicken in step 3, if desired. 

Nutrition Information:

  • Serving Size (1/4 of recipe):
  • Calories 160
  • Total Fat 6g
  • Saturated Fat 2.5g
  • Cholesterol 10mg
  • Sodium 60mg
  • Total Carbohydrates 22g
  • Fiber 2g
  • Total Sugars 2g, includes 0g Added Sugars
  • Protein 5g
  • Vitamin D 0%
  • Calcium 2%
  • Iron 6%
  • Potassium 2%
Nutrition Software Used: 
ESHA Food Processor

Source:

This recipe is provided by Iowa State University Extension and Outreach. For more resources like this, visit the Spend Smart. Eat Smart. website at http://spendsmart.extension.iastate.edu. Spend Smart. Eat Smart. is a registered trademark of Iowa State University.