Lemon Risotto with Asparagus

Risotto is traditionally made with Arborio rice because of its high starch content and firm texture. Constant stirring helps release the rice's starches, creating a creamy texture with separate grains. A large skillet or sauté pan provides a broad surface to help the rice cook evenly.

Yield: 6 servings (serving size: about 1 1/4 cups)

Ingredients

• 3  (14 1/2-ounce) cans fat-free, less-sodium chicken broth
• 1  tablespoon  olive oil
• 1/2  cup  finely chopped onion
• 1 1/2  cups  uncooked Arborio rice
• 2  teaspoons  grated lemon rind
• 1/2  cup  dry white wine
• 3  cups  (1-inch) diagonally cut asparagus (about 1 pound)
• 1/2  cup  (2 ounces) grated Parmigiano-Reggiano cheese
• 2  tablespoons  fresh lemon juice
• 2  teaspoons  fresh thyme leaves

Preparation

Bring broth to a simmer in a large saucepan (do not boil). Keep warm over low heat.

Heat oil in a large nonstick skillet over medium heat. Add onion; cook 5 minutes or until tender, stirring frequently. Add rice and rind; cook 2 minutes, stirring constantly. Stir in wine, and cook 3 minutes or until the liquid is nearly absorbed, stirring constantly.

Add 3 1/2 cups broth, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 20 minutes). Stir in asparagus. Add remaining broth, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 10 minutes). Remove from heat; stir in cheese and juice. Sprinkle with thyme.

Nutritional Information

Calories:

307 (14% from fat)

Fat:

4.9g (sat 1.9g,mono 2.4g,poly 0.3g)

Protein:

11.7g

Carbohydrate:

51.2g

Fiber:

2.7g

Cholesterol:

6mg

Iron:

1.2mg

Sodium:

532mg

Calcium:

154mg