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Asparagus Rice Bowl

Heart Healthy Asparagus Rice Bowl Recipe

                   
Asparagus Rice Bowl
Fresh herbs, lemon zest, and tender rice combine for a light vegetarian dish with unparalleled flavor. Pair this healthy Italian dish with a simple tossed salad for a nourishing meal.
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Ingredients
Recipe yields 6 servings
1 Tbsp olive oil
1 Tbsp unsalted butter
3 garlic cloves, minced
1/2 Vidalia onion, diced
1 cup Arborio rice
2 cups vegetable broth (gluten free if needed)
1 bunch fresh asparagus, cut into 1-inch pieces
1 small carrot, chopped fine
1 tsp lemon zest
1/4 cup 1% milk
1 Tbsp chopped fresh parsley
1 Tbsp chopped fresh sage
1/8 tsp salt
Black pepper to taste
1/4 cup grated Parmesan cheese
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Helpful how to videos
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Directions
Step 1

In a large saucepan, heat the oil and butter over medium heat. Add the garlic and onion and cook for 1 to 2 minutes, or until softened. Add the rice and toss to coat. Gradually mix in the broth, 1/4 cup at a time, stirring constantly. Bring mixture to a boil, reduce heat to low, cover and simmer for 50 minutes.

Step 2

Stir in the asparagus, carrot, lemon zest and milk and continue to cook for 10 minutes. Remove from the heat and let sit for a few minutes. Season with the parsley, sage, salt and black pepper to taste. Stir in the Parmesan cheese. Serve immediately.

Time: 60 minutes
Servings: 6
Calories: 118
Make this for: Gluten Free Healthy Kids
Dietary Review:
Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian. Click here to learn more.
Nutrition Info
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Nutrition facts
Serving Size: 3/4 cup
Per serving:
calories:118
total fat:5g
sat fat:2g
cholesterol:14mg
sodium:440mg
total carb:14g
fibers:1g
proteins:4g

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Heart Healthy Asparagus Rice Bowl Recipe
Ingredients
Recipe yields 6 servings
1 Tbsp olive oil
1 Tbsp unsalted butter
3 garlic cloves, minced
1/2 Vidalia onion, diced
1 cup Arborio rice
2 cups vegetable broth (gluten free if needed)
1 bunch fresh asparagus, cut into 1-inch pieces
1 small carrot, chopped fine
1 tsp lemon zest
1/4 cup 1% milk
1 Tbsp chopped fresh parsley
1 Tbsp chopped fresh sage
1/8 tsp salt
Black pepper to taste
1/4 cup grated Parmesan cheese
Directions
Step 1

In a large saucepan, heat the oil and butter over medium heat. Add the garlic and onion and cook for 1 to 2 minutes, or until softened. Add the rice and toss to coat. Gradually mix in the broth, 1/4 cup at a time, stirring constantly. Bring mixture to a boil, reduce heat to low, cover and simmer for 50 minutes.

Step 2

Stir in the asparagus, carrot, lemon zest and milk and continue to cook for 10 minutes. Remove from the heat and let sit for a few minutes. Season with the parsley, sage, salt and black pepper to taste. Stir in the Parmesan cheese. Serve immediately.

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