Cheesy mushroom risotto
Preparation time:
Recipe highlights Serves: 4
- Good source of calcium, folate
- Egg free
- Nut free
- Vegetarian
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Ingredients
- 1 tablespoon olive oil
2 cups arborio rice
250 g sliced mushrooms
1 large onion, diced
1 reduced salt stock cube dissolved in 1 litre of boiling water
1/2 cup grated parmesan cheese
1/2 cup grated low-fat cheddar cheese
Black pepper to taste
Cooking method
-
1. Heat 1 tablespoon olive oil in a pan and add onion. Sweat for 30 seconds and add arborio rice and mushrooms. Toss for 1 minute and then add 1 cup of stock liquid. Cook on low heat.
2. As the liquid is absorbed, add another cup. Stir constantly and keep adding stock as necessary. After 25-30 minutes the risotto will be cooked. Remove from heat and stir the two cheeses through.
3. Season with black pepper.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 275.09g | 100.00g |
| Energy (kJ) | 2822.56kJ | 1026.04kJ |
| Protein (g) | 30.68g | 11.15g |
| Total fat (g) | 22.95g | 8.34g |
| - Saturated fat (g) | 11.95g | 4.34g |
| - Polyunsaturated fat (g) | 1.10g | 0.40g |
| - Monounsaturated fat (g) | 8.57g | 3.12g |
| Cholesterol (mg) | 52.28mg | 19.01mg |
| Carbohydrate-available (g) | 84.88g | 30.86g |
| CarbohydrateSE (g) | 84.03g | 30.55g |
| - Sugars (g) | 2.32g | 0.84g |
| Water (g) | 127.69g | 46.42g |
| Dietary fibre (g) | 3.01g | 1.10g |
| Thiamin (mg) | 0.16mg | 0.06mg |
| Riboflavin (mg) | 0.56mg | 0.21mg |
| Niacin (mg) | 4.49mg | 1.63mg |
| Niacin equivalents (mg) | 11.60mg | 4.22mg |
| Vitamin C (mg) | 3.57mg | 1.30mg |
| Total folate (ug) | 73.29ug | 26.64ug |
| Total vitamin A equivalents (ug) | 179.10ug | 65.10ug |
| Retinol (ug) | 156.25ug | 56.80ug |
| Beta carotene equivalents (ug) | 129.42ug | 47.04ug |
| Sodium (mg) | 881.78mg | 320.54mg |
| Potassium (mg) | 354.96mg | 129.03mg |
| Magnesium (mg) | 67.52mg | 24.55mg |
| Calcium (mg) | 627.66mg | 228.16mg |
| Phosphorus (mg) | 671.42mg | 244.07mg |
| Iron (mg) | 1.26mg | 0.46mg |
| Zinc (mg) | 4.36mg | 1.59mg |
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Recipe publication date on: 12/17/2007
Last reviewed on: 20/11/2012
