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Easy To Cook & Low In Calories

Looking for low calories meals? Try this low calories asparagus risotto.
Total time 30 minute
Preparation time 5 minutes
Portions 18
Low Calories Chicken and Asparagus Risotto

All Ingredients

800 grams of rice, white, Italian Arborio Risotto
500 grams of asparagus
300 grams of shaved parmesan cheese
30 grams of olive oil
20 grams of baby spinach, raw
2 Knorr units of stock cubes, vegetable (18g)
4 tsps of spices, onion powder (10g)
15 grams of garlic powder
10 grams of salt, table
700 grams of chicken, breast, grilled without skin, meat only

Cooking Method

In a pan, sweat the risotto rice in olive oil for about two minutes.

Gradually add the vegetable stock obtained from mixing the stock cubes with hot boiling water. until the risotto is 3/4 cooked (Risotto base).

Chop the asparagus and blend 600g of them with spinach, parmesan, garlic granules and onion powder. (free to use fresh onion and garlic). Right now, you should have a nice green asparagus pesto.

In a different pan, sear and cook the chicken. Then add it to the risotto, together with the asparagus pesto.

Cook 2-3 minutes or until the risotto is cooked and still nice in colour.

Serve it with the rest of the asparagus and shaved parmesan on the top.

Nutritional Value

Nutrient Value per 100g Value per portion (133 g) DRI percentageinfo_outline
Energy 232 kcal 309 kcal 15 %
Protein 16 g 21 g 42 %
Carbohydrate 31 g 42 g 16 %
Sugars 1 g 1 g 1 %
Fat 6 g 8 g 11 %
Fatty acids, total saturated 2 g 3 g 16 %
Fiber 1 g 1 g 5 %
Sodium 530 mg 707 mg 29 %

Nutritional information

Check recipe’s nutritional information
Nutrient Yield value Value per portion (133 g)
Energy  kcal 309 kcal
Fat  g 8 g
Carbohydrate  g 42 g
Protein  g 21 g
Cholesterol  mg 51 mg
Fiber  g 1 g
Sodium  mg 707 mg
Water  g 63 g
Vitamin A  ug 57 ug
Vitamin B-6  mg 0 mg
Vitamin B-12  ug 0 ug
Vitamin C  mg 2 mg
Vitamin D (D2 + D3)  ug 0 ug
Vitamin E  mg 1 mg
Vitamin K  ug 13 ug
Starch  g 38 g
Alcohol  g 0 g
Sugars  g 1 g
Calcium  mg 158 mg
Iron  mg 1 mg
Nutrient Yield value Value per portion (133 g)
Magnesium  mg 39 mg
Phosphorus  mg 300 mg
Potassium  mg 331 mg
Zinc  mg 2 mg
Copper  mg 0 mg
Fluoride  ug 0 ug
Manganese  mg 0 mg
Selenium  ug 15 ug
Thiamin  mg 0 mg
Riboflavin  mg 0 mg
Niacin  mg 7 mg
Pantothenic acid  mg 1 mg
Folate, total  ug 26 ug
Folic acid  ug 0 ug
Fatty acids, total trans  g 0 g
Fatty acids, total saturated  g 3 g
Fatty acids, total monounsaturated  g 3 g
Fatty acids, total polyunsaturated  g 1 g
Chloride  mg 49 mg

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