Cucina Rustica: Risotto With Early Autumn Veg
Italy
Known as an Italian recipe, with similar versions prepared across other nations.
Ingredients 17 ingredients
- 1 Sweet red pepper, diced
- 4 1/2 c Vegetable/chicken stock
- pn Salt
- 1 1/2 c Arborio rice
- pn Hot pepper flakes
- 2 Garlic cloves, minced
- 1 c Mushrooms, sliced
- 1/4 ts Pepper
- 1 Zucchini, large dice
- 2 tb Butter
- 1 ts Fresh rosemary, chopped
- 1 tb Lemon rind, grated
- 1 c Corn kernels, cooked
- 1 tb Lemon juice
- 1 Onion, chopped
- 3/4 c Parmesan, freshly grated
- 2 tb Olive oil
Possible health benefits
General information, not medical advice.
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Bell pepper
High in vitamin C · 83 mg per 100 g, 103% of the reference intake per 100 g
- Vitamin C contributes to normal collagen formation for the normal function of blood vessels.
- Vitamin C contributes to normal collagen formation for the normal function of bones.
- Vitamin C contributes to normal collagen formation for the normal function of cartilage.
11 more authorised claims
- Vitamin C contributes to normal collagen formation for the normal function of gums.
- Vitamin C contributes to normal collagen formation for the normal function of skin.
- Vitamin C contributes to normal collagen formation for the normal function of teeth.
- Vitamin C contributes to normal energy-yielding metabolism.
- Vitamin C contributes to normal functioning of the nervous system.
- Vitamin C contributes to normal psychological function.
- Vitamin C contributes to the normal function of the immune system.
- Vitamin C contributes to the protection of cells from oxidative stress.
- Vitamin C contributes to the reduction of tiredness and fatigue.
- Vitamin C contributes to the regeneration of the reduced form of vitamin E.
- Vitamin C increases iron absorption.
Vitamin C, also known as ascorbic acid, is a water-soluble nutrient found in some foods. In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals. NIH fact sheet
High in protein · 1.7 g per 100 g, 25% of the energy from protein
- Protein contributes to a growth in muscle mass.
- Protein contributes to the maintenance of muscle mass.
- Protein contributes to the maintenance of normal bones.
Source of vitamin B6 · 0.4 mg per 100 g, 26% of the reference intake per 100 g
- Vitamin B6 contributes to normal cysteine synthesis.
- Vitamin B6 contributes to normal energy-yielding metabolism.
- Vitamin B6 contributes to normal functioning of the nervous system.
7 more authorised claims
- Vitamin B6 contributes to normal homocysteine metabolism.
- Vitamin B6 contributes to normal protein and glycogen metabolism.
- Vitamin B6 contributes to normal psychological function.
- Vitamin B6 contributes to normal red blood cell formation.
- Vitamin B6 contributes to the normal function of the immune system.
- Vitamin B6 contributes to the reduction of tiredness and fatigue.
- Vitamin B6 contributes to the regulation of hormonal activity.
Vitamin B6 is a vitamin that is naturally present in many foods. The body needs vitamin B6 for more than 100 enzyme reactions involved in metabolism. NIH fact sheet
Nutrients per 100 g of “Pepper, banana, raw”, USDA FoodData Central.
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Lemon juice
High in vitamin C · 39 mg per 100 g, 48% of the reference intake per 100 g
- Vitamin C contributes to normal collagen formation for the normal function of blood vessels.
- Vitamin C contributes to normal collagen formation for the normal function of bones.
- Vitamin C contributes to normal collagen formation for the normal function of cartilage.
11 more authorised claims
- Vitamin C contributes to normal collagen formation for the normal function of gums.
- Vitamin C contributes to normal collagen formation for the normal function of skin.
- Vitamin C contributes to normal collagen formation for the normal function of teeth.
- Vitamin C contributes to normal energy-yielding metabolism.
- Vitamin C contributes to normal functioning of the nervous system.
- Vitamin C contributes to normal psychological function.
- Vitamin C contributes to the normal function of the immune system.
- Vitamin C contributes to the protection of cells from oxidative stress.
- Vitamin C contributes to the reduction of tiredness and fatigue.
- Vitamin C contributes to the regeneration of the reduced form of vitamin E.
- Vitamin C increases iron absorption.
Vitamin C, also known as ascorbic acid, is a water-soluble nutrient found in some foods. In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals. NIH fact sheet
Nutrients per 100 g of “Lemon juice, raw”, USDA FoodData Central.
Claims: EU Register of health claims (Regulation (EU) No 432/2012, © European Union, CC BY 4.0), shown only where the ingredient meets the claim's conditions (Regulation (EC) No 1924/2006). Nutrients: USDA FoodData Central (CC0). Facts: NIH Office of Dietary Supplements (public domain).
Cook safely
Keep children and pets away from the hob and the oven, and keep oven gloves and a lid within reach.
- Sharp knives. Cut on a board that doesn't slip (a damp cloth under it helps), and curl the fingers of the hand that holds the food.
Method
Chef Wood
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- In large heavy saucepan, heat half each of the oil and butter over medium heat; cook onion, garlic and mushrooms, stirring, for 5 minutes or until softened.
- Add zucchini, red pepper, corn, rosemary, pepper, salt and hot pepper flakes; cook, stirring for 3-5 minutes or until liquid has evaporated. Remove from pan and set aside; keep warm.
- Heat remaining oil and butter in same pan over medium-high heat. Add lemon rind and rice; cook, stirring, for 1 minute. Stir in 1/2 cup of the stock; cook, stirring constantly, until all liquid is absorbed. Keep adding stock, 1/2 cup at a time, cooking and stirring until each addition is absorbed before adding next, until rice is tender 15-18 minutes in total.
- Stir in 1/2 cup of the cheese. Stir in lemon juice and vegetable mixture; heat through. Season with more salt and pepper to taste. Sprinkle with remaining cheese.
- 4 servings for $5.40CDN [Oct 94]
- carbohydrate high source fibre, excellent source calcium.
- Serve with a tomato and lettuce salad.
- Rabinovitch: "Italian Country Cooking" Recipes developed by Canadian Living Test Kitchen
- [-=PAM=-]
Plating
Cookware for this recipe
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Saucepan
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Chef's knife
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Cutting board
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Grater
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Wooden spoon