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Dinner: Creamy Parmesan Mushroom Risotto
Grocery list: Arborio rice, mushrooms, Parmesan cheese, white wine, vegetable broth, onion, garlic, olive oil, salt, pepper. GI: Arborio rice (medium), mushrooms (low), Parmesan cheese (low), white wine (low), vegetable broth (low), onion (low), garlic (low), olive oil (low).
This Creamy Parmesan Mushroom Risotto is a comforting, easy-to-make dinner that's perfect for those with PCOS. The Arborio rice provides a good source of complex carbohydrates, which have a lower GI and are digested more slowly, helping to regulate blood sugar levels. The mushrooms are rich in fiber and vitamins, while the Parmesan cheese adds a dose of calcium and protein. The olive oil provides healthy monounsaturated fats, which can help to improve insulin resistance. This recipe is a great way to enjoy a delicious, satisfying meal while also supporting your health and wellbeing.
Prep Time: 10 mins
Cook Time: 30 mins
Total Time: 40 mins
This recipe includes superfoods such as:
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1 cup Arborio rice (200g), 2 cups sliced mushrooms (150g), 1/2 cup grated Parmesan cheese (45g), 1/2 cup white wine (120ml), 4 cups vegetable broth (950ml), 1 medium onion, chopped, 2 cloves garlic, minced, 2 tablespoons olive oil (30ml), Salt and pepper to taste
Instructions
1. Heat the olive oil in a large pan over medium heat. 2. Add the onion and garlic, sauté until translucent. 3. Add the mushrooms, cook until browned. 4. Add the rice, stir to coat in the oil and lightly toast. 5. Pour in the wine, stir until absorbed. 6. Gradually add the broth, stirring constantly, until the rice is creamy and al dente. 7. Stir in the Parmesan cheese, season with salt and pepper. 8. Serve immediately.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 450 kcal | ||
| Fat 18 g | ||
| Carbohydrate 60 g | ||
| Protein 12 g | ||
| Omega 3 0.50 g | ||
| Chromium 15.00 mg | ||
| Zinc 2.00 mg | ||
| Vitamin D 0.20 mcg | ||
| Magnesium 50.00 mg | ||
| B Vitamins 0.60 mg | ||
| Iron 2 mg | ||
| Calcium 200 mg | ||
| Cholesterol 30 mg | ||
| Monounsaturated Fat 8 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 6 g | ||
| Sodium 800 mg | ||
| Sugar 3 g | ||
| Potassium 300 mg | ||
| Vitamin A 500 mcg | ||
| Vitamin C 5 mg | ||
| Fiber 3 g | ||
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