Health

Microwave Risotto with Ham and Corn

Microwave Risotto with Ham and Corn

Ingredients

  • 2 cups chopped onion
  • 1 1/2 cups uncooked Arborio rice
  • 3 tablespoons olive oil
  • 1/2 cup white wine
  • 1 (14 1/2-ounce) can fat-free, less-sodium chicken broth
  • 2 cups hot water
  • 1 1/2 cups ham, cubed
  • 1 cup coarsely chopped red bell pepper
  • 3/4 cup frozen corn kernels
  • 1/4 cup shredded provolone cheese
  • 1/4 cup grated fresh Parmesan cheese
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 cup chopped fresh flat-leaf parsley

Preparation


Combine first 3 ingredients in a 2-quart casserole dish; microwave on high 5 minutes. Stir in wine and broth; microwave on high 12 minutes.

Stir in water and ham; microwave on high 12 minutes. Stir in bell pepper and next 5 ingredients (bell pepper through black pepper); microwave on high 3 minutes. Stir in parsley. Serve immediately.


  • Yield: serves 6 (serving size: 1 cup)

Nutritional Information

Calories per serving: 415
Caloriesfromfat per serving: 26%
Fat per serving: 11.7g
Saturated fat per serving: 3.2g
Monounsaturated fat per serving: 6.3g
Polyunsaturated fat per serving: 0.9g
Protein per serving: 17.2g
Carbohydrate per serving: 56.5g
Fiber per serving: 3g
Cholesterol per serving: 19mg
Iron per serving: 1.3mg
Sodium per serving: 943mg
Calcium per serving: 129mg