Wednesday, November 6, 2013

80--- Brown Rice Risotto with Tuna and Spinach

Brown rice is a whole grain, in that only it's outermost layer has been removed.  When brown rice has been stripped to white rice, it loses all of its dietary fiber, over half of its iron, two thirds of its vitamin B3 and 90% of vitamin B6!

This risotto feature this brilliant grain in all it's glory.  Short grain brown rice has a slightly shorter cooking time than long grain, and still has all of the nutritional value!

Brown Rice Risotto with Tuna and Spinach
Serves 6

6 cups low sodium vegetable broth
1 1/2 cups short grain brown rice
1/2 cup white wine
2 tsp olive oil
1/2 large yellow onion, coarsely chopped
3 cloves garlic, pressed and finely minced
2 cups spinach leaves, chopped
1- 6 oz can solid albacore in water, drained
4 oz shredded Parmesan cheese
1/4 tsp ground black pepper, or to taste

Bring broth to a boil in a large saucepan.  Reduce heat to a simmer and cover.

In a large skillet, heat olive oil over medium heat. Add onion and garlic and saute until softened, 3-4 minutes.  Add white wine and pepper and allow to cook for 2-3 minutes.  Stir in brown rice and cook until all liquid has been absorbed.  Add 3/4 cup broth and continue to cook until all liquid has been absorbed.  Continue adding broth 3/4 cup at a time, allowing the rice to absorb the liquid prior to adding more. 

When rice is done and all the broth has been absorbed, add in spinach and cook until wilted, 4-5 minutes.  Stir in tuna and Parmesan cheese and cook until cheese is melted.

Serve immediately!

Nutrition Info per 1 serving: 297 calories, 6 g protein, 23 g protein, 37 g carbohydrates, 3 g fiber

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