Broccoli and Cheddar Risotto

Serves 6.

Note: Arborio rice is an Italian short-grained rice valued for its high starch content and the subsequent creaminess it brings to risotto. From Meredith Deeds.

• 2 tbsp. extra-virgin olive oil

• 1 medium shallot, finely diced

• 2 c. Arborio rice

• 1/2 c. white wine

• 1/2 tsp. salt

• 5 c. low-sodium vegetable stock, hot

• 3 c. small broccoli florets

• 1 c. grated Cheddar cheese

• 2 tbsp. unsalted butter


In a large, heavy saucepan, heat the olive oil over medium heat. Add the shallot and cook until softened and translucent, about 5 to 7 minutes. Add the rice and salt and stir to coat with the butter and oil. Cook, stirring, until opaque, about 3 to 4 minutes.

Add the wine to the rice, and cook, stirring, until all the wine has been absorbed. Add 1/2 to 3/4 cup hot stock, stirring it in until absorbed. Continue adding the same amount of stock, waiting until the liquid is absorbed before adding more. Cook until the rice is almost tender, and stir in the broccoli. Continue to cook, ladling in the stock, until tender and creamy and yet still a little al dente, about 15 to 18 minutes total cooking time. Stir in the cheese and butter until well mixed and the cheese is melted. Serve immediately.

Nutrition information per serving:

Calories 404 Fat 15 g Sodium 450 mg

Carbohydrates 56 g Saturated fat 7 g Calcium 140 mg

Protein 10 g Cholesterol 30 mg Dietary fiber 2 g

Diabetic exchanges per serving: 1 vegetable, 3 bread/starch, ½ other carb, 3 fat.