spring veggie farro risotto with poached egg


It’s spring in Idaho which means we can run a trifecta of weather – sun, rain, hail – all in a 15 minute span. It’s still a time for comfort food but with first glimpses of veggies that indicate that the season is a changing. I saw this recipe in Bon Appétit and it sounded perfect except that the calories were over 700 a serving. I just knew that I could capture the essence of the dish but do it in a healthier way.

I switched it up all over the place with the big changes being subbing in farro for the arborio, olive oil instead of butter, Greek yogurt for the crème fraîche, boosting the veggies and cutting WAY back on the cheese. The changes knocked off 250 calories a serving and I kind of doubt you’d ever miss them! The runny yolk of the poached egg added all the creaminess I needed and the chewiness of the farro provided another layer of texture. Leftovers? If there are any they make a lunch you’ll look forward to the next day at work.

 

Spring-veggie-farro-risotto-with-poached-egg

 

Spring Vegetable Faro Risotto with Poached Egg
Serves 4
Loosely based on recipe in Bon Appétit

1 cup farro
cups baby peas, fresh or frozen
4 cups chicken or vegetable stock
Olive oil
1/4 pound chanterelles or crimini (baby bella) mushrooms, halved or quartered if large
6 spears asparagus, sliced diagonally in 1″ pieces
2 garlic cloves, finely chopped

1 cup dry white wine
2 Tbsp Greek yogurt
4 eggs
1 Tbsp white vinegar
1/2 cup Parmesan, grated
1 bunch green onions, sliced – white and green parts
Salt & pepper to taste

In a medium bowl, mix together the farro and 4 cups of water. Soak for 30 minutes and drain well.

Meanwhile, bring a pan of water to boil and cook peas just until tender. Drain. Set aside.

Bring broth to a simmer in a large saucepan over medium heat. Reduce heat to low and keep warm.

Heat a tablespoon of olive oil in a large, wide heavy pot over medium heat. Add mushrooms and asparagus and cook, stirring often, until tender, about 5 minutes. Transfer to the bowl with the peas.

Bring another tablespoon of oil up to heat in the same pan and add the garlic. Cook until fragrant, about a minute. Add farro and stir to coat, about 2 minutes. Add wine and cook, stirring occasionally, until evaporated, about 4 minutes. Add 1 cup broth. Cook, stirring often (no need to stir constantly), until broth is almost absorbed. Add remaining broth by cupfuls, allowing broth to be absorbed before adding more, stirring often, until rice is tender but still firm to the bite and mixture is creamy, about 20 minutes total.

Meanwhile bring a medium skillet of salted water to a bare simmer over medium-low heat. Add vinegar. Crack 1 egg into a small bowl, then slide into simmering water. Repeat with 1 more egg. Cook until whites are cooked but yolks are runny, about 3 minutes. Using a slotted spoon, carefully transfer eggs to a paper towel. Repeat with remaining eggs.

Add Greek yogurt, Parmesan and reserved veggies to risotto. Cook, stirring occasionally, until cheese is melted, about 2 minutes. Stir in green onions and season to taste with salt and freshly ground pepper.

Nutritionals
Per MyFitnessPal.com

Calories 436
Total Fat 20g / 30%
Saturated Fat 6g / 28%
Cholesterol 264g / 88%
Sodium 623mg / 18%
Potassium 629mg / 18%
Total Carbohydrate 34g / 11%
Dietary Fiber 5g / 21%
Sugars 8g
Protein 25g / 49%
Vitamin A 1%
Vitamin C 68%
Calcium 2%
Iron 104%

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About bistroonesix

I have an interest in all things food and am lucky enough to be surrounded by people that share this same passion. There’s never a shortage of inspiration or partners in collaboration. Some of my happiest memories involve big tables covered with food, plenty of wine, and extra chairs pulled up to accommodate all the friends and family. If I can help facilitate these kinds of evenings, well then I’d say this is a great hobby to have. I live in Boise, Idaho with my husband and 2 adorable cats.

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