Diabetic Cooking


Spinach Parmesan Risotto



  • 3 2/3 cups reduced-sodium chicken broth
  • 1/2 teaspoon white pepper
  • Nonstick cooking spray
  • 1 cup uncooked arborio rice
  • 1 1/2 cups chopped fresh spinach
  • 1/2 cup fresh or frozen peas
  • 1 tablespoon minced fresh dill or 1 teaspoon dried dill weed
  • 1/2 cup grated Parmesan cheese
  • 1 teaspoon grated lemon peel


Combine broth and pepper in medium saucepan; bring to a boil over medium-high heat. Reduce heat and keep broth simmering.

Spray large saucepan with cooking spray; heat over medium-low heat. Add rice; cook and stir 1 minute. Stir 2/3 cup hot broth into saucepan; cook, stirring constantly, until broth is absorbed.

Stir in remaining hot broth, 1/2 cup at a time, stirring frequently until broth is absorbed before adding next 1/2 cup. When last 1/2 cup broth is added, stir in spinach, peas, and dill. Cook, stirring gently, until all broth is absorbed and rice is just tender but still firm. (Total cooking time is about 20 minutes.)

Remove from heat; stir in cheese and lemon peel.

Note: Arborio rice, an Italian-grown short-grain rice, has large, plump grains with a delicious nutty taste. It is traditionally used for risotto dishes because its high starch content produces a creamy texture.

Yield: 6 servings. Serving size: 1/2 cup risotto.

Nutrition Facts Per Serving:
Calories: 179, Carbohydrates: 30 g, Protein: 7 g, Fat: 3 g, Saturated Fat: 2 g, Cholesterol: 7 mg, Sodium: 198 mg, Fiber: 1 g

Exchanges per serving: 2 Bread/Starch, 1/2 Meat.

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