This recipe has Sodium as 165% (as a percentage of RDA).
You'll likely need to take this into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 1.4% of RDA
• Calories: 74.9% of RDA
• Carbs: 24.5% of RDA
• Fat (total lipid): 43.7% of RDA
• Fiber: 8.4% of RDA
• Fructose: 0.2% of RDA
• Protein: 50.8% of RDA
• Sodium: 165% of RDA
• Sugar: 5.7% of RDA
• Vitamin A (IU): 159% of RDA
• Vitamin B6: 15.3% of RDA
• Vitamin C: 15.7% of RDA
• Iron: 4.6% of RDA
• Magnesium: 28.6% of RDA
• Manganese: 10.4% of RDA
• Niacin: 43.9% of RDA
• Potassium: 22.7% of RDA
• Zinc: 22.2% of RDA
If any nutritional component is greater than 75% of RDA
(or any vitamin/mineral is greater than 600% of RDA),
the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
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PREPARING THE RISOTTO
In a large non-stick skillet over medium heat, melt 1 tbsp butter.
Add one minces garlic clove and saute for a minute or two, until soft and fragrant.
Add the arborio rice, stir to coat with butter.
Add the white wine. Add the broth, ½ cup at a time, and simmer/stir after each addition until the rice is soft and creamy.
Add the parmesan and stir until incorporated. Salt + pepper to taste.
SEARING THE SCALLOPS
Heat grape seed oil in nonstick skillet.
Pat scallops dry (VERY DRY, as dry as possible), sprinkle with salt, and add to pan.
They should sizzle (if not, you need a hotter pan.) Shake gently to prevent sticking. After 2-3 minutes, flip each scallop over. They should have a pretty golden brown exterior and an opaque inside. Transfer to a paper towel lined plate to absorb excess oil.
PREPARING THE SPINACH
Heat 1 tbsp olive oil over medium low heat.
Add the garlic, stir for a minute to get the flavor going. Add the spinach or kale and stir until wilted.
PREPARING THE BROWN BUTTER
Put a few tablespoons of butter in a clean skillet over medium heat and stir it while watching it closely.
When it starts to look golden and foamy, remove from heat, transfer to a heat-proof bowl to cool slightly, then drizzle over the risotto, scallops, and greens.
THIS RECIPE CAN BE CUSTOMIZED
Make it Low Sodium!
A low-sodium variant of this recipe can be made that has a
68% reduction in the amount of sodium.
Just substitute low-sodium chicken broth for chicken broth.
Make it Dairy Free!
A partially dairy-free variant of this recipe can be made to reduce the amount of dairy.
Just substitute Earth Balance Natural Buttery Stick for butter.
Make it Shellfish Free!
A shellfish-free variant of this recipe can be made.
Just substitute surimi for scallop.
This recipe has the following nutrient totals:
Protein 57.1 g
Carbohydrates 67.3 g
Iron 0.87 mg
Fiber 2.35 g
Calcium 14.2 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.