Cook Smart for a Healthy Heart, Reader's Digest CanadaMarch 4, 2008
Yes, you can make creamy risotto the way they do in Italian restaurants! This risotto primavera recipe makes a delightful starter or main meal. Vegetables add vitamins A and C, and a small amount of Parmesan adds calcium, protein and a lot of flavour.
Bring the stock to a boil in a medium saucepan. Reduce the heat to maintain a simmer.
Meanwhile, melt the margarine in a large heavy saucepan over medium heat. Sauté the onion until barely soft, about 3 minutes. Add the rice and 6 strips of red pepper and sauté until the rice is opaque, about 2 minutes. Add the wine and stir until it is absorbed, about 3 minutes. Gradually add 21/2 cups stock, about 1/2 cup at a time, stirring until the liquid is absorbed after each addition—about 10 minutes in total.
Stir in the asparagus, the remaining pepper, and 1/2 cup stock. Cook, stirring constantly, until the stock is absorbed. Repeat with the zucchini, peas and another 1/2 cup stock.
Continue cooking—stirring constantly and adding the remaining stock 1/2 cup at a time—about 15 minutes more, or until the rice is creamy and tender but firm. Remove risotto primavera from the heat and stir in the Parmesan cheese and pepper. Serve hot.
Per serving: 388 calories, 17 g protein, 7 g total fat, 3 g saturated fat, 10 mg cholesterol, 61 g total carbohydrate, 8 g sugars, 4 g fibre, 940 mg sodium
Risotto isn’t difficult to make, but it does need constant attention. Stirring the rice continuously, while adding the stock gradually, helps the rice absorb the hot stock. This causes the rice grains to release starch, yielding a very creamy dish.