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Healthy Recipes
300-Calorie Summer Risotto
 |
Venetian Risotto with Green Peas
- 3 cups frozen baby green peas, divided
- 4 cups low-sodium chicken broth
- 2 Tbsp. extra virgin olive oil
- 1 small onion, finely chopped
- 3 Tbsp. minced flat-leaf parsley, divided
- 1 cup short grain brown rice
- 1/4 cup grated Parmesan cheese
- Sea salt and freshly ground black pepper, to taste
Rinse 1 cup of the peas in a colander under warm water and set aside until defrosted. Whirl them in blender or food processor with 1/2 cup water until puréed. Set puréed peas aside.
Bring the broth to a boil in a small saucepan. Set aside.
Heat the oil in a small Dutch oven or large, heavy saucepan. Sauté the onion until it is translucent, 3 minutes. Mix in 1 tablespoon of the parsley and cook 1 minute longer. Mix in rice, cooking it over medium heat until half the grains turn opaque, 1 minute. Add 1/2 cup of hot broth, and cook until the rice is almost dry, about 6-8 minutes. Pour in all the remaining broth, and the pureed peas. When the liquid boils, cover, reduce heat, and simmer the rice 20-35 minutes. Add remaining peas. Simmer, uncovered, until rice is al dente, 20-25 minutes. (The finished dish should be somewhat “soupy.”)
Off the heat, mix in the cheese and remaining parsley. Season to taste with salt and pepper and divide the risotto among four shallow, wide bowls. Serve immediately.
Makes 5 servings.
Per serving: 300 calories, 9
g. total fat (2 g. saturated fat), 44 g.
carbohydrate,
13 g. protein, 5 g. dietary fiber, 280 mg.
sodium.
To see more healthy recipes, click HERE.
Your hosts Tony Isaacs and Luella May
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