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Healthy Recipes
Authored By:  Walnut Marketing Board
This is a warm and comforting dish.
Diet Types: 
Ingredients:
  • 1/2 cup chopped walnuts
  • 1 large onion, chopped
  • 2 large cloves garlic, minced
  • 1 1/2 cups Arborio rice
  • 3 (14 1/2 ounce) cans fat-free, reduced-sodium chicken broth
  • 4 ears fresh sweet yellow corn, husked, silk removed, and kernels cut from cobs
  • salt and pepper to taste
  • 1/2 cup chopped fresh chives
  • 1/4 cup nonfat grated Parmesan topping
    •
    Serves: 6
    Cooking Time: Under 30 minutes
    Instructions:
    Heat walnuts in a dry skillet over medium-high heat 1-2 minutes until walnuts are slightly toasted. Set aside and reserve.

    Coat a 12 inch nonstick skillet with vegetable cooking spray and set over medium-high heat. Add onion and saute, stirring occasionally, 3 minutes. Stir in garlic; saute 1 minute. Add rice and stir often until it turns opaque, about 2 minutes.

    Stirring constantly, add chicken broth, half can at a time, adding more broth only when the previous amount has been absorbed. When adding last 1/2 can broth, stir in corn kernels. When rice is tender, risotto is creamy and corn is cooked, remove from heat. Stir in walnuts. Season with salt and pepper. Spoon risotto into warm individual serving bowls and sprinkle with chives and Parmesan topping, dividing equally.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 6
    Amount Per Serving 
    Calories 341
    Calories from Fat 79
     % Daily Value*
    Total Fat 9g14%
      Saturated Fat 2g8%
      Mono Fat 2g 
    Cholesterol 7mg2%
    Sodium 446mg19%
    Total Carbs 57g19%
      Dietary Fiber 3g14%
      Sugars 1g 
    Protein 10g 
    Iron19%
    Calcium8%
    Vitamin C22%
    Vitamin E2%
    Vitamin A3%
    Vitamin B-122%
    Vitamin B-610%
    Pantothenic acid12%
    Niacin18%
    Riboflavin6%
    Thiamin27%
    Folate39%
    Selenium18%
    Manganese50%
    Copper15%
    Zinc9%
    Potassium13%
    Phosphorus19%
    Magnesium14%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.