Low FODMAP broccoli parmesan risotto
10 Minutes Prep • 30 Minutes Cook • Gluten-free • Low FODMAP • Serves 4 • Broccoli is one of the most perfect low FODMAP veggies as long as you stick to the tops only. This risotto is a quick go-to that blends the creaminess of the rice, the tang of the parmesan, and packs it with good greens for your health!
INGREDIENTS:
1 pound broccoli florets
2 cups flat-leaf parsley, plus whole leaves for garnish
1 cup lactose-free half and half or whole milk
8 - 9 cups low FODMAP chicken stock
2 cups Arborio rice
4 tablespoons unsalted butter
4 green onions (green part only), finely minced
1 cup white wine
2 cups grated Parmesan cheese, plus shavings for garnish
DIRECTIONS:
Bring a large pot of water to a boil, salt generously, then toss in the broccoli florets for a brief 2 minutes. Remove immediately and run under cold water. Wrap in a towel and wring out as much of the water as possible. Place in a food processor along with the parsley and half and half or milk. Pulse until very smooth.
Pour the chicken broth into a small pot. This next step is optional: For a creamier risotto, place the rice in a sieve and rinse in the stock (you may have to tilt the pot to submerge rice in stock). Bring the now cloudier, starchier stock to a gentle simmer and keep warm over low heat.
In a medium braiser or any wide-bottomed, high-sided pan (I just use the large pot from cooking the broccoli earlier), melt butter and sauté green onions for a minute or two until tender. Stir in the drained rice, coating each grain until butter-slicked. Add the wine and cook to reduce, stirring constantly.
Once the alcohol has evaporated, lower the heat and slowly ladle in the hot stock (one or two ladlefuls at a time), stirring until fully absorbed by the rice between each addition. Keep stirring until the rice is al dente, about 18 to 20 minutes.
When cooked to your liking, stir in the broccoli floret puree and grated Parmesan, which should loosen the risotto up a bit. Season to taste with salt and pepper. If desired, garnish with whole parsley leaves and Parmesan shavings.
Enjoy!
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