Dairy Free Brown Rice Risotto Meal Prep
FitMenCook
My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.
Calories 394
Protein 12g
Fat 6g
Carbs 37g
Total Time 35 minutes
Brown Rice Risotto Recipe
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Ingredients
Ingredients for 5 servings of brown rice risotto
- 1 tablespoon olive oil
- 4 garlic cloves, chopped (1 1/2 tablespoons minced garlic)
- 1/2 cup (red) onion, diced
- 1 sprig fresh rosemary, leaves/needles removed
- 2 cups portobello mushrooms, chopped
- 1 bundle (170g) fresh kale, chopped
- juice from fresh lemon
- 1 1/2 cups uncooked brown rice (I used short-grain brown rice because it resembles arborio rice that’s common in risotto)
- 3 cups vegetable broth
- 2 teaspoons lemon zest
- 1/3 cup nutritional yeast
- tablespoons of vegetable broth or water as needed
- sea salt & pepper to taste
Choose your choice of protein!
Steps
- Set a skillet on medium heat. Once hot, add olive oil, garlic, red onion and rosemary. Sauté the onions and flavor the oil, about 2 to 3 minutes.
- Increase the heat to medium-high and add mushrooms and kale. Squeeze in some fresh lemon as it cooks to help wilt the kale. Once the mushrooms are seared around the edges, remove the mushrooms (and kale – optional) from the skillet.
- Add uncooked rice to the skillet and fold in the remaining oil and onion mixture. Ensure all grains are covered. Pour in the vegetable broth and bring to a simmer. Reduce the heat, then cover and cook for 25 to 30 minutes or until all the majority of the liquid has been absorbed.
- Once the rice is cooked to your satisfaction, add nutritional yeast and stir. If needed, add tablespoons of broth if the rice mixture is too thick. Add the mushrooms (and kale) back to the risotto and fold everything together, adding tablespoons of broth or water as needed. Season to taste with sea salt & pepper.
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Calories
394
Protein
12g
Fat
6g
Carbs
37g
Sodium
Fiber
6g
Sugar
4g