Easy Microwaved Lemon Risotto – Per 1/2-cup serving: 108 calories (17% calories from fat), 2 g protein, 2 g total fat, 20 g carbohydrate, trace dietary fiber, 0 cholesterol, 22 mg sodium, 110 mg potassium.
Recipe Adapted from The Joslin Diabetes Gourmet Cookbook by Bonnie Sanders Polin and Frances Towner Giedt (Bantam)
1 tablespoon olive oil
1 small onion, minced
1 cup Arborio rice
3 1/2 cup canned low-fat, low-salt chicken broth
juice and grated zest of 1 lemon
1 teaspoon fresh thyme leaves or 1/4 teaspoon crushed dried
In a 2 1/2-quart microwave-safe casserole, heat oil on HIGH for 30 seconds. Add onion and microwave on HIGH for 2 minutes.
Stir in rice. Cook on HIGH for 1 minutes. Stir in 2 cups of the broth. Cook, uncovered, on HIGH for 12 minutes. Stir in remaining 1 1/2 cups both, lemon juice, lemon zest, and thyme. Cook for another 8 minutes.
Remove from oven and cover with a cloth kitchen towel. Let stand for about 5 minutes until the liquid is absorbed.
Diabetic exchanges: 1 carbohydrate (bread/starch)
Cooking time may vary, according to the power of your microwave. This cooking time is for a 650-700 watt oven. If your microwave is less powerful, add cooking time in 1-minute increments. If your oven is more powerful, cook in 1-minute increments after adding the last broth and lemon juice.
Easy Microwaved Lemon Risotto
Amount Per Serving
% Daily Value*
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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