Brown Rice Risotto Base

GF NF SF Feb 25, 2025

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Yesterday I made Anti-Inflammatory Yellow(ish) Rice, but today I'm making a simple, non-traditional risotto using healthier brown rice instead of white arborio rice. Brown rice has more protein, fiber, and micronutrients, like vitamins B1, B2, B3, B6, E, and K, as well as copper, magnesium, manganese, phosphorus, potassium, selenium, and zinc. This is a simple base side dish that can have whatever spices you want mixed into it. Or mix in some meat and vegetables to make it a complete meal. Butternut squash is great in risotto, as it melts right into it, making it creamier without the need for butter. Check out my Butternut Squash RisOATto for a risotto recipe using rolled oats!

STEP 1
- 1 cup (185 g) Brown rice

STEP 2
- 3 cup (720 g) Low sodium chicken broth

STEP 3
- 1/4 cup (30 g) Grated parmesan cheese
- 2 tbsp (30 g) Lemon juice

1. In a medium pan over medium heat, add rice and toast until fragrant, about 3-5 minutes

2. Add in a little bit of your broth and stir. Cook until most of the water has evaporated. Repeat until you have no broth left and the rice is al dente, about 30 minutes. You don't need to stir the rice constantly, only every minute or so

3. Stir in grated cheese and lemon juice until creamy. Add in any spices you desire

https://www.poormanprotein.com/recipes/brown-rice-risotto

Description

 Yesterday I made Anti-Inflammatory Yellow(ish) Rice, but today I'm making a simple, non-traditional risotto using healthier brown rice instead of white arborio rice. Brown rice has more protein, fiber, and micronutrients, like vitamins B1, B2, B3, B6, E, and K, as well as copper, magnesium, manganese, phosphorus, potassium, selenium, and zinc. This is a simple base side dish that can have whatever spices you want mixed into it. Or mix in some meat and vegetables to make it a complete meal. Butternut squash is great in risotto, as it melts right into it, making it creamier without the need for butter. Check out my Butternut Squash RisOATto for a risotto recipe using rolled oats!

Time

Prep Time:

5 minutes

Cook Time:

30 minutes

Total Time:

35 minutes

Cost

Total Cost:

Cost per Serving:

$0.48

Ingredients

Serving(s)

Step 1

1 cup Brown rice

Step 2

3 cup Low sodium chicken broth

Step 3

1/4 cup Grated parmesan cheese
2 tbsp Lemon juice

Instructions

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1. In a medium pan over medium heat, add rice and toast until fragrant, about 3-5 minutes


2. Add in a little bit of your broth and stir. Cook until most of the water has evaporated. Repeat until you have no broth left and the rice is al dente, about 30 minutes. You don't need to stir the rice constantly, only every minute or so


3. Stir in grated cheese and lemon juice until creamy. Add in any spices you desire

Nutrition Facts

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Servings: 4

Serving Size: ~3/4 cup (130 g) cooked rice
Calories: 207

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Total Fat: 3.6g (5 %)
 Saturated Fat: 1.5g (7 %)
 Polyunsaturated Fat: 0.6g
 Monounsaturated Fat: 1.0g
Cholesterol: 7mg (2 %)
Sodium: 240mg (10 %)
Total Carbohydrate: 36.7g (13 %)
 Fiber: 1.7g (6 %)
 Net Carbs: 35.0g
 Total Sugar: 0.5g
  Added Sugar: 0.0g (0 %)
Protein: 6.5g (13 %)

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Vitamin B12: 0.1mcg (4 %)
Vitamin D: 0.0mcg (0 %)
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Calcium: 72mg (6 %)
Iron: 0.64mg (4 %)
Magnesium: 57mg (14 %)
Potassium: 152mg (3 %)

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Glycemic Index:

53.2

Glycemic Load:

19.1

Sources of Inspiration

https://www.youtube.com/watch?v=R_OZGeKW-Pw