Keep blood pressure in check with asparagus risotto

Looking for a rich and delicious meal that's also blood pressure friendly? Radiant with golden colour, this saffron risotto with asparagus recipe provides a burst of fresh and healthy spring flavour.

Preparation time 5 minutes; Cooking time 45 minutes; Serves 6

Ingredients:

• 450 g (1 3/4 c) asparagus, tough ends trimmed
• 1 L (4 1/2 c) low-sodium chicken broth or vegetable broth
• 1 ml (1/4 tsp) crushed saffron threads
• 30 ml (2 tbsp) extra-virgin olive oil
• 75 g (1/3 c) finely chopped shallots or onions
• 250 g (1 c) short-grain risotto rice such as vialone nano or arborio
• 75 ml (1/3 c) dry white wine
• 50 g (1/4 c) grated Parmesan cheese

Instructions:

1. Fill a deep, wide sauté pan with 2.5 centimetres (one inch) of water (the pan should be wide enough to hold all of the asparagus). Bring to a boil over high heat
2. Add the asparagus and blanch for 1 1/2 minutes. Using a slotted spoon, remove to a bowl of ice water to stop the cooking. Set aside
3. Wipe out the sauté pan, add the broth and heat over medium heat. Crumble in the saffron and leave the pan over medium heat
4. Heat 15 millilitres (one tablespoon) of the oil in a large pot over medium heat. Add the shallots and cook until barely tender, two to three minutes
5. Add the rice and cook until the rice absorbs some oil and looks translucent around the edges, three to four minutes
6. Add the wine and stir until most of the liquid is absorbed, three to four minutes. Adjust the heat so that the mixture simmers constantly but gently
7. Add the saffron broth, 125 millilitres (1/2 cup) at a time, stirring until most of the liquid is absorbed between each addition. Continue adding broth and stirring until the broth is used, the rice is al dente and a creamy sauce has developed, 35 to 40 minutes total
8. Stir in the Parmesan cheese, remaining 15 millilitres (one tablespoon) oil and reserved asparagus. Serve hot

Chef's tip: For the creamiest risotto, stir it almost constantly and vigorously to release the most starch from the rice.

Nutritional information per serving:

• 245 Calories
• 7 g Fat (2 g Saturated Fat)
• 36 g Carbs
• 10 g Protein
• 2 g Fibre
• 3 mg Cholesterol
• 108 mg Sodium
• 66 mg Calcium

Whether you're concerned about your blood pressure or not, this risotto makes a warm and satisfying meal. The incorporation of asparagus, which is packed with folate and other heart-healthy nutrients, helps to elevate this dish to a healthier meal option.

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