Food & Fitness
Recipes
Mushroom Risotto
Arborio rice is a special Italian rice used to make risotto. Its higher starch content gives a rich, creamy texture unlike that of other rice varieties. Wild mushrooms imbue the dish with a rich, earthy flavor.
From The New Family Cookbook for People with Diabetes, by American Diabetes Association © 1999
Serves: 5; Serving size: 1/2 cup
Prep time: 45 minutes
Ingredients
2 1/4 cup low-fat, low-sodium chicken broth
1/4 cup dried mushrooms,such as Chinese tree ear, shiitake, porcini, or morels
1 Tbsp olive oil
1 cup onion, finely chopped
1 clove garlic, minced
3/4 cup arborio rice, uncooked
1/4 cup dry white wine
1/4 cup grated Romano or Parmesan cheese
Preparation
- Combine the broth and mushrooms in a saucepan.
- Bring to a boil; reduce the heat and simmer uncovered 10 minutes, or until the mushrooms have softened.
- Remove the mushrooms with a slotted spoon; chop and reserve.
- Keep the broth warm over low heat.
- Heat the oil in a large skillet over medium heat. Saute the onion and garlic until tender, about 5 minutes.
- Add the rice, saute 1 minute.
- Add the wine to the rice mixture and simmer until the wine is absored.
- Add the reserved broth, 1/2 cup at a time, maintaining a simmer so that the rice absorbs the broth mixture slowly. Stir often.
- When the rice has absorbed most of the broth (about 25 minutes), stir in the mushrooms and heat through.
- Continue to add the remaining broth 1/4 cup at a time, stirring often, until the rice is creamy and the grains are slightly firm in the center.
- Sprinkle with cheese and serve immediately.
Nutrition Information
Exchanges/Choices
1-1/2 Starch
1 Fat (monounsaturated)
Total Calories: 160
Calories from Fat: 42
Total Fat: 5 g
Saturated Fat: 1 g
Cholesterol: 3 mg
Sodium: 104 mg
Total Carbohydrate: 25 g
Dietary Fiber: 1 g
Sugars: 3 g
Protein: 5 g
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
