Risotto with Artichoke Hearts

Artichokes – you either love them or hate them, but if you’ve never given them a try, then do so! They’re a great source of dietary fibre and vitamin C too – even the tinned variety!

Please refer to the nutritional information at the end of this post.

For this recipe I used two tins of Tesco Artichokes in Water (390g) – because I love ’em!

This recipe is adapted from a book called ‘One Pot’ by Marks and Spencer. It was stored away in the back of one of my cupboards and only recently discovered again. I’ve now made quite a few recipes from this book so stay tuned for more!

Serves 4

225g / 8oz (drained) tinned artichoke hearts (I use 2 large tins of artichokes in water)
1 tbsp olive oil
40g / 1oz butter
1 small onion, finely chopped
280g / 10oz risotto rice (I use organic)
1.2 litres / 2 pints vegetable stock (I use organic)
85g / 3oz freshly grated Parmesan or Grana Padano cheese
Fresh flat-leaf parsley springs to garnish
Salt and pepper

1. Drain the artichoke hearts, reserving the liquid, and cut them into halves or quarters.

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Okay, I agree! Tinned artichokes don’t have the same visual appeal as fresh ones, but stay with me! They taste delish in this risotto.

2. Heat the oil with 25g (1 oz) of the butter in a deep saucepan over a medium heat until the butter has melted. Stir in the onion and cook gently, stirring occasionally, for 5 minutes, or until soft and starting to turn golden. Do not brown.

3. Add the rice and mix to coat in oil and butter. Cook, stirring constantly, for 2-3 minutes, or until the grains are translucent.

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4. Gradually, add the artichoke liquid and the hot stock, a ladle at a time. Stir constantly and add more liquid as the rice absorbs each addition. Increase the heat to medium to that the liquid bubbles. Cook for 15 minutes, then add the artichoke hearts. Cook for a further 5 minutes, or until all the liquid is absorbed and the rice is creamy. Season to taste with salt and pepper.

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The risotto is ready when the rice has soaked-up all the liquid, and the texture has become nice and creamy as shown in the photograph on the right.

5. Remove the risotto from the heat and add the remaining butter. Mix well, then stir in the cheese until it melts. Season, if necessary.

6. Spoon the risotto into warmed bowls, garnish with fresh parsley sprigs and serve immediately.

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NUTRITIONAL INFORMATION

Some tinned artichokes have a high sodium content so be sure to read the food label first. I recommend artichokes in water, rather than oil. As per current NHS guidelines, it’s recommended that adults should not be eating more than 6g of salt (2.4g sodium) per day. So as a general guideline, if the tinned food contains 0.3g of salt/sodium per 100g, then it’s considered low; if it’s more than 1.5g per 100g, then the salt content is high and should therefore be eaten in smaller amounts or less often.

ARTICHOKES ARE:

Low in saturated fat
Very high in dietary fibre
High in manganese
High in magnesium
High in niacin
High in phosphorus
High in potassium
Very high in thiamin
Very high in vitamin C

Did you know that eating just three artichokes a day in any form . . . . . fresh, canned, or frozen . . . . . may neutralise the effects of damaging free radicals by 60%? As it turns out, artichokes have antioxidants that promote healthy liver function and in turn, detoxify the body. Artichokes also quell digestive upset, such as bloating and gassiness, by 70%, some scientists say in just six weeks. Try them in salads or grilled with lemon butter. Information c/o https://www.sharecare.com/health/health-value-of-foods/are-health-benefits-eating-artichokes

To find out how to prepare a fresh globe artichoke, take a look at my post here.

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