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1. Cut the tough bases from the asparagus and chop the stems into small pieces, leaving the tips intact. 2. Cut the courgettes, carrots and leek or spring onions into thin slices. 3. Heat the olive oil in a large saucepan, add the courgettes, carrots and leek or spring onions and fry for 1-2 minutes. 4. Add the remaining vegetables and continue to fry for about 5 minutes or until they are softened but not browned. 5. Add the water and bring to the boil, then reduce the heat, cover and simmer for 10-15 minutes or until cooked to your liking. 6. Add the rice and flour, season with salt and pepper and stir well. 7. Continue to cook, stirring constantly, for 1-2 minutes or until thickened, then serve hot. NOTES : Quick and easy spicy risotto.
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|Serving Size: 1 Serving (294g)|
|Recipe Makes: 4 servings|
|Calories from Fat: 17 (36%)|
|Amt Per Serving||% DV|
|Total Fat 1.9g||3 %|
|Saturated Fat 0.3g||1 %|
|Monounsaturated Fat 1.2g|
|Polyunsanturated Fat 0.3g|
|Cholesterol 0mg||0 %|
|Sodium 70.6mg||2 %|
|Potassium 276.6mg||7 %|
|Total Carbohydrate 7g||2 %|
|Dietary Fiber 1.7g||7 %|
|Sugars, other 5.3g|
|Protein 1.3g||2 %|
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Calories per serving: 47
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