Butter-Free Mushroom Quinoa Risotto

This Mushroom Quinoa Risotto boosts fibre and protein by swapping arborio rice for a whole grain.

While it sounds like an exotic new vegetable, heart of palm isn’t new to your grocery store; it’s been hiding away in the canned goods’ aisle for years. This unusual white veggie has a mild, fresh flavour and soft, supple texture. It is harvested from the “heart” of tropical palm trees and packed with good-for-you nutrients. One cup of chopped heart of palm contains four grams each of fibre and protein and only 43 calories.

Research suggests that increasing your fibre intake with foods like heart of palm may help promote weight loss, reduce your risk of Type 2 diabetes and lower your chances of a heart attack or stroke. But sneaking in more fibre doesn’t only happen at the salad bar; heart of palm also makes a creamy substitute for butter.

This quinoa risotto not only boosts fibre and protein by swapping arborio rice for a whole grain but also slashes serious calories by subbing the traditional stick of butter for puréed heart of palm. Just be sure to rinse the contents of your can before puréeing to improve flavour and dramatically reduce sodium content.

Butter-Free Mushroom Quinoa Risotto
Print Recipe
Butter-Free Mushroom Quinoa Risotto
Print Recipe
Servings
4
Servings
4
Ingredients
Servings:
Units:
Ingredients
Servings:
Units:
Instructions
  1. Purée the heart of palm with 1/3 cup milk in a food processor; set aside.
  2. Preheat pan to medium-high heat and add 2 tsp olive oil. Once hot, add mushrooms, garlic and thyme; cook until the mushrooms are lightly browned and softened, about 10 minutes. Season with salt and pepper, remove from heat and set aside.
  3. In a small saucepan, warm stock over low heat until simmering. Preheat additional 2 tsp olive oil in a medium saucepan over medium heat. Add in quinoa and stir until coated.
  4. Add white wine and simmer until evaporated. Then, stir in the porcini mushroom powder and ½ cup of the stock and stir until evaporated. Continue adding in stock, ½ cup at a time, until quinoa is fully cooked but still feels a bit more “loose” than usual. You may or may not use up all of the heated stock.
  5. Reduce heat to low and fold in puréed heart of palm, Parmesan cheese, ricotta cheese, prepared mushrooms, milk and peas; season with salt and pepper.
  6. Garnish with Italian parsley and additional grated cheese, if desired.
Recipe Notes

Per serving: 277 calories, 15 g protein, 9 g fat (3 g saturated fat), 30 g carbohydrates, 6 g fibre, 12 mg cholesterol, 619 mg sodium

Secrets to Staying Healthy & Happy

hpv

5 health conditions women need to know about

HPV and cervical cancerCervical cancer has been linked to a virus that is transmitted through sexual intercourse. The human papilloma virus (HPV) is thought to target a number of genes within cells including a tumour suppressor gene called p53. Loss … [Read More...]

PowercleanPress_75_retouch

The Best Health Challenge strength workout

Build your strengthDo this strength workout on three non-consecutive days, and do a cardio workout on the other three days. Rest for one day each week. This is a tough workout; check with your doctor before starting any exercise program, and stay … [Read More...]

AUHODC-058-11735_EggMayonnaiseSaladWithSmokedSalmon

Egg mayonnaise salad with smoked salmon

Ingredients12 quail's eggs100 grams (3 1⁄2 oz) watercress leaves1 small oak leaf lettuce, separated into leaves1⁄4 English cucumber, halved lengthwise and thinly sliced125 grams (4 oz) smoked salmon, sliced2 teaspoons lime juice Mayonnaise … [Read More...]

radiance_268-6_6

Get radiant skin

Source: Best Health Magazine, November/December 2008Wouldn’t it be great if having clear, radiant skin were as easy as pushing the automatic touch-up button on your digital camera? Though nothing in the name of beauty is ever that easy, scan … [Read More...]