Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 0.7% of RDA
• Calories: 48.4% of RDA
• Carbs: 17.7% of RDA
• Fat (total lipid): 23.4% of RDA
• Fiber: 8.1% of RDA
• Fructose: 2.1% of RDA
• Protein: 14.4% of RDA
• Sodium: 29.5% of RDA
• Sugar: 10.4% of RDA
• Vitamin A (IU): 20.1% of RDA
• Vitamin B6: 8.2% of RDA
• Vitamin C: 13.8% of RDA
• Iron: 1.3% of RDA
• Magnesium: 6.8% of RDA
• Manganese: 3.3% of RDA
• Niacin: 8.2% of RDA
• Potassium: 6.4% of RDA
• Zinc: 7.0% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
COOKING THE RISOTTO
1.
Warm the vegetable stock in a small pot and set on the back burner over low heat. Using a grater or zester, zest the lemon and juice it and set aside.
2.
Heat the olive oil in a large pot over high heat.
3.
Add the onion and leek and turn the heat down to medium.
4.
Cook until the onion and leek start to soften, about 5 minutes.
5.
Add the garlic and thyme and a pinch of salt and cook for 2 minutes.
6.
Turn the heat to high and add the rice and the lemon juice and stir to combine all ingredients.
7.
Continue to stir the risotto until the lemon juice is absorbed and then stir in a ladleful of stock.
8.
Continue to stir until the stock is absorbed. Stir in another ladleful of stock. Continue in this manner until the rice is cooked through, about 20 minutes.
PREPARING THE MUSHROOM
9.
Wash and stem the mushroom. Slice into thin slices.
10.
Add a light coat of olive oil into a nonstick pan over medium-high heat and add mushrooms.
11.
Sauté until just softened. Set aside.
PREPARING THE DISH
12.
Stir in the lemon zest once the rice is cooked through and the rice is creamy and rich.
13.
Add the greens, basil, pepper, and peas (these will cook with the residual heat of the risotto).
14.
Add the mushrooms and top with shaved parmesan cheese.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 969
Protein 16.2 g
Carbohydrates 48.6 g
Iron 0.25 mg
Fiber 2.26 g
Calcium 7.00 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
