Quinoa Risotto with Garlic and Mushroom
How This Helps
Risotto is a dish of north Italian origin traditionally made with rice cooked in a meat, fish or vegetable broth to a creamy consistency. This recipe makes use of quinoa instead of rice, cooked in a vegetable broth where vegetables not only enhance nutritive value of the dish but also add flavor and color to this low calorie yet nutrient rich diabetic meal.
1 serving of quinoa risotto provides 175.6 calories, 5.4 grams of protein and 3.2 grams of fiber. It is also a rich source of vitamin A and a good source of iron and vitamin c.
No. of serving: 1;Size of serving: 1 bowl (235g);Calories 175.6Kcal;Total Fat 5.2g; Total Carbohydrate 26.8 g;Dietary Fiber 3.2 g;Protein 5.4g;Potassium39mg ;Sodium 224mg;Vitamin A 19% DV;Vitamin C 4% DV;Calcium 2%DV ;Iron 9% DV
Science and Research
This Italian main course makes use of quinoa, which is a whole grain with a low glycemic index and rich in protein, fiber, and phytochemicals. All these nutrients along with the property of low glycemic index of this grain help in preventing a sharp rise in blood sugar levels. Moreover, quinoa is rich in soluble fibers, which decrease the release of glucose in the blood and keeps you feeling fuller for a longer duration.
The garlic used in the recipe contains compounds that help to increase the amount of insulin released in the body and hence regulates blood glucose levels. Mushrooms, on the other hand, are also low in calories and have a very low glycemic index. The addition of all these ingredients to the risotto makes it a perfect meal for diabetics.