Capsicum And Artichoke Risotto

1. Heat stock in saucepan and simmer gently.

2. Fry onion in oil in another saucepan until softened.

3. Add rice and garlic to onion, coat rice in oil

4. Stir over heat 2 minutes.

5. Add hot stock to rice, one cup at a time.

6. Stir till stock absorbed before adding next cup.

7. This will take 15 - 20 mins till all stock absorbed.

8. Add other ingredients , heat through.

9. Season and serve with parmesan on top.

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Nutrient	Quantity
Total fats	114.982 g
Protein	45.7718 g
Carbohydrates	121.0234 g
Energy	1686.16 kCal
Fatty acids, total saturated 18:3 undifferentiated	3.1527 g
Water	1257.6508 g
Aspartic acid	0.1456 g
Calcium, Ca	523.43 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.0265 g
Lutein + zeaxanthin	1571.32 g
Fiber, total dietary	6.248 g
Fatty acids, total trans-polyenoic 20:3 n-6	0.0088 g
Fatty acids, total saturated 22:0	0.118 g
Carotene, beta	2419.54 g
Niacin	12.9406 mg
Vitamin A, RAE	311.22 g
Fatty acids, total trans-polyenoic	0.3314 g
Arginine	0.1664 g
Riboflavin	1.9042 mg
Tocopherol, beta	0.0297 mg
Fatty acids, total polyunsaturated 15:0	0.0819 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	1.5977 g
Fatty acids, total saturated 20:1	0.4469 g
Glutamic acid	0.4128 g
Sodium, Na	10506.52 mg
Fatty acids, total saturated 16:1 undifferentiated	1.6114 g
Total lipid (fat)	114.982 g
Manganese, Mn	4.7248 mg
Fructose	2.064 g
Proline	0.0192 g
Fatty acids, total saturated 16:0	16.5444 g
Fatty acids, total polyunsaturated 16:1 t	0.0227 g
Fatty acids, total saturated 8:0	0.2016 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	6.0266 g
Sucrose	1.584 g
Choline, total	121.981 mg
Fatty acids, total polyunsaturated 18:2 CLAs	0.0517 g
Fatty acids, total polyunsaturated 18:1 t	0.1462 g
Sugars, total	43.4878 g
Serine	0.0336 g
Fatty acids, total saturated 10:0	0.4448 g
Fatty acids, total saturated 18:0	6.8665 g
Fatty acids, total saturated 20:4 undifferentiated	0.1197 g
Vitamin B-6	0.7376 mg
Selenium, Se	47.42 g
Ash	33.572 g
Fatty acids, total saturated 18:1 undifferentiated	59 g
Pantothenic acid	4.7328 mg
Phenylalanine	0.04 g
Fatty acids, total polyunsaturated 22:1 c	0.005 g
Copper, Cu	2.6832 mg
Betaine	0.187 mg
Thiamin	0.6406 mg
Retinol	100.8 g
Methionine	0.0032 g
Iron, Fe	9.6474 mg
Carbohydrate, by difference	121.0234 g
Phosphorus, P	755.78 mg
Folate, total	138.76 g
Tocopherol, gamma	9.0315 mg
Fatty acids, total saturated 4:0	0.155 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0025 g
Fatty acids, total saturated 22:1 undifferentiated	0.005 g
Lycopene	83563.2 g
Alanine	0.0336 g
Cholesterol	75.6 mg
Valine	0.0336 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0113 g
Fatty acids, total saturated 18:2 undifferentiated	15.6093 g
Glycine	0.04 g
Glucose (dextrose)	3.4418 g
Fatty acids, total saturated 14:0	1.8699 g
Zinc, Zn	15.8078 mg
Isoleucine	0.0224 g
Tocopherol, delta	0.2394 mg
Fatty acids, total saturated 12:0	0.6023 g
Fatty acids, total polyunsaturated	18.9284 g
Fatty acids, total saturated 14:1	0.0731 g
Fatty acids, total polyunsaturated 17:1	0.0792 g
Leucine	0.04 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.0706 g
Tocotrienol, alpha	0.064 mg
Fatty acids, total trans-polyenoic 18:3i	0.2621 g
Vitamin A, IU	4393.04 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.005 g
Folate, DFE	118.6 g
Tryptophan	0.0224 g
Vitamin C, total ascorbic acid	21.92 mg
Phytosterols	83.67 mg
Fatty acids, total polyunsaturated 16:1 c	0.3667 g
Galactose	0.189 g
Fatty acids, total polyunsaturated 18:1 c	26.8632 g
Fatty acids, total saturated 20:0	0.321 g
Fatty acids, total saturated 6:0	0.3767 g
Starch	2.772 g
Lactose	7.4844 g
Tyrosine	0.0224 g
Vitamin K (phylloquinone)	236.26 g
Fatty acids, total saturated	28.3276 g
Histidine	0.0224 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.0731 g
Fatty acids, total monounsaturated	61.7476 g
Threonine	0.0336 g
Folate, food	138.76 g
Fatty acids, total polyunsaturated 17:0	0.0714 g
Fatty acids, total polyunsaturated 24:0	0.0441 g
Fatty acids, total trans-polyenoic 20:3 n-3	0.0025 g
Cryptoxanthin, beta	20.16 g
Vitamin E (alpha-tocopherol)	24.2807 mg
Fatty acids, total trans	0.5015 g
Fatty acids, total trans-monoenoic	0.1701 g
Magnesium, Mg	163.42 mg
Lysine	0.0624 g
Potassium, K	2527.07 mg
Fatty acids, total polyunsaturated 24:1 c	0.0265 g
Cystine	0.0064 g
Fluoride, F	1.76 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Red capsicum	0.75 cup	0	0	0
Olive oil	2 tablespoons	238.68	0	27
Onion	1	64	14.944	0.16
Pesto sauce	0.5 cup	526.68	12.7134	47.376
Parmesan cheese	0	0	0	0
Arborio rice	1.5 1/2	0	0	0
Garlic Clove	2	0	0	0
salt pepper	0	0	0	0
artichoke	1 cup	0	0	0
stock	5 cups	856.8	93.366	40.446
sun tomato	1 cup	0	0	0