Risotto with Tuscan Kale and Toasted Pumpkin Seeds recipes

Risotto with Tuscan Kale and Toasted Pumpkin Seeds recipes
11 Ingredients
  • 3 1/2 cups low-sodium fat-free chicken broth
  • 3 1/2 cups water
  • 1 teaspoon fine sea salt
  • 3/4 pound Tuscan kale (also called cavolo nero or lacinato kale)
  • 1 1/4 cups finely chopped onion
  • 1 tablespoon olive oil
  • 2 tablespoons unsalted butter
  • 3 garlic cloves, minced
  • 1 1/2 cups Arborio rice (10 ounces)
  • 1/3 cup dry white wine
  • 1/2 cup grated Parmigiano-Reggiano (3/4 ounce)
Nutrition
511
26% daily value
4 servings
                                       
                                            balanced, high-​fiber, gluten-​free
     

Fat

22% 14

Saturated

29% 6

Trans

- 0

Monounsaturated

- 6

Polyunsaturated

- 1

Carbs

26% 77

Carbs (net)

- 71

Fiber

24% 6

Sugars

- 8

Sugars, added

- 0

Protein

32% 16

Cholesterol

8% 25

Sodium

42% 1000

Calcium

22% 225

Magnesium

18% 77

Potassium

17% 794

Iron

28% 5

Zinc

17% 2

Phosphorus

37% 262

Vitamin A

54% 487

Vitamin C

119% 107

Thiamin (B1)

50% 1

Riboflavin (B2)

28% 0

Niacin (B3)

45% 7

Vitamin B6

45% 1

Folate equivalent (total)

104% 416

Folate (food)

- 145

Folic acid

- 159

Vitamin B12

3% 0

Vitamin D

35% 5

Vitamin E

14% 2

Vitamin K

502% 603

Sugar alcohols

- 0

Water

- 547
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