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Tuesday, January 14, 2014

Tuesday's Cupboard—Healthy Veggie Risotto

Start off the New Year with this delicious and hearty shrimp & vegetable risotto.  This dish is even better heated up as leftovers the next night!  

Adapted from Weight Watcher's Magazine January /February 2014

Serving Size:  A generous 1/4 cup
Serves 6
Level of difficulty:  Medium
Preparation time:  45 minutes

Nutritional Info:  1/4 serving; 229 cal, 4 g total fat, 1 g sat fat, 0 g trans fat, 50 mg cholesterol, 645 mg salt, 35 g total carb, 5 g sugar, 2 g fiber, 12 g protein, 81 mg calcium.  Points Plus = 6

Super-yummy comfort food for a New Year

Shrimp & Vegetable Risotto

  • 4 cups of chicken stock (I use double cubes of organic chicken bullion in 4 cups of water zapped in the microwave for 4 minutes; stir to dissolve the bullion cubes)

  • 2 tsp. olive oil
  • 1 sweet yellow onion, sliced or chopped chunky-style
  • 1 c. Arborio rice
  • 1/4 c. dry white wine
  • 2 fresh garlic cloves, chopped OR 2 tsp. jarred chopped garlic in H20
  • 1 pkg. of pre-cut & peeled fresh butternut squash from Safeway & Whole Foods
  • 1/2 c. water
  • 1/2 lb. medium frozen shrimp_peeled, deveined & thawed
  • 5 oz. fresh baby spinach (about 3 handfuls)

  • Kosher salt & freshly ground black pepper
  • Grated Parmesan cheese

Make It!

1.  Bring chicken stock to a simmer in a medium saucepan.

2.  Heat 1 tsp. of olive oil in a large deep saucepan over medium heat.  Add onion & cook, stirring occasionally until softened, about 5 minutes.  Add rice & cook, stirring often until transparent for 3 minutes.  Add wine and cook, stirring constantly until absorbed, about 2 more minutes.

3.  Add stock to rice mixture, 1/2 cup at a time, stirring until stock is absorbed before adding more.  Cook until rice is tender, but still chewy in the center for 20 to 25 minutes.  Remove from heat & cover to keep warm.

4.  Meanwhile, heat remaining 1 tsp. oil in large nonstick skillet over medium heat.  Add garlic & cook, stirring often until fragrant (1 minute).  Add squash & water; bring to simmer; reduce heat & stir occasionally until most of the liquid is absorbed & squash is tender, but not squishy, about 8 minutes.  Add shrimp & cook until pink, about 2 more minutes.

5.  Stir spinach into warm rice & reheat over medium, stirring often until spinach is wilted, about 2 minutes.  Stir in squash & shrimp mixture.  Season with kosher salt & freshly ground black pepper to taste.  Top with Parmesan cheese.

Save for leftovers:  Spray an oven-proof glass dish with olive oil PAM.  Spoon in leftover risotto & store in the fridge for the next night.  Heat on 350°F for 45 minutes until hot.  Enjoy! 

Bon app├ętit!