Wecipe Wednesday - November 3, 2021 - Risotto
Welcome back to Wecipe Wednesday. I volunteered to lead a return of this longstanding regular thread at r/loseit at least until the end of March 2021. Since no one has stepped up to take my place yet, I'll keep going until I run out of recipes.
I'll include the ingredients list, nutritional information along with other hints. Some recipes are vegetarian/vegan, others not so much.
Post your favourite healthy recipes here to share with the rest of the loseit community! Recipes don't have to fit this week's theme at all, they should just be something that you can eat reasonably frequently while actively losing weight.
Due to the spirit of the sub, please try to include the calorie and nutritional information if at all possible. MyFitnessPal has awesome recipe calculators you can use!
For the most part, I target my meals to have a component in the 350-550 kcal range. My breakfast and lunch tend to be right around 400 kcal each and dinner can be a bit heavier, or include a side dish to bring the calories up a bit. When I was eating 1650 kcal/day the breakdown was roughly 400/400/600/250 for breakfast/lunch/dinner/snacks.
Anyhow: enough background on to the recipes!
Risotto
My partner and I love risotto and tend to make it at least once per week. Sometimes it isn't particularly "diet-compatible" and often it doesn't bring enough protein. This week's recipe is sort of in the "volume foods" realm as it is chock full of squash and apples. A wonderful dish full of Fall flavors.
We had both honeynut squash and apples from our CSA and used fresh sage from our yard. Delicious!
https://www.garlicandzest.com/autumn-squash-risotto-parmigiano-reggiano/
3/4 cup arborio rice [550 kcal] 1 cup Parmigiano Reggiano divided, finely grated [420 kcal] 1 tablespoon olive oil [120 kcal] 1 tablespoon butter [120 kcal] 2 cups fall squash such as butternut, honeynut or acorn 1/2" dice [120 kcal] 1 medium apple peeled, seeded, diced [100 kcal] 3-4 cups vegetable broth [60 kcal] 2 teaspoons vermouth (optional) [45 kcal] 2 shallots minced [50 kcal] 3/4 teaspoon dried sage crumbled [0 kcal] 1/2 teaspoon kosher salt 1/4 teaspoon black pepper 1 tablespoon parsley chopped (optional)
TOTAL 1585 kcal. Roughly 360-400 kcal 50g/13g/12g 55%/32%/13% C/F/P per serving when split in 4 servings.
As with most risotto recipes the calories are largely in the rice, cheese and fats. As such it's hard to make vegan, but it is lacto-ovo vegetarian as it sits now.
We've enjoyed this twice so far. We usually call it 4 servings as a main dish [~400 kcal each] but if served as a side, or for lunch, a portion half that size is decent [~200 kcal]. With the Fall flavors it pairs well with pork chops or chicken if you want to bring some additional protein to it.
What about you? What are you enjoying this week?
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