Healthy Recipes: Green Pea and Lemon Risotto

Risotto is traditionally a comfort food to warm up your day. This recipe puts a light, summer twist on traditional risotto with the addition of lemon zest and makes a great addition to your summer rotation.

INGREDIENTS:

1 teaspoon Olive oil

3/4 cups Aborio Rice, Barley, or Brown Sushi Rice

1 cup Onion, finely diced

1 Tablespoon Garlic, minced

4 cups Chicken Stock, warmed

1 cup White Wine, Chablis or Chardonnay

2 cups Green Peas

1 ½ Tablespoons Fresh Thyme, chopped

2 each Lemon, zest

1/2 cup Parmesan cheese, freshly grated

1/2 cup Half and Half

½ teaspoon Salt

To Taste Ground Black Pepper

 PREPARATION:

• Preheat medium size sauté pan to medium high heat. (preferably non-stick)


• Add olive oil- make sure to spread around pan


• Add diced onion and sauté until soft


• Then add Aborio rice or brown sushi rice to pan and sauté with onions


• Stir continuously.


• Add in ½ cup of the chicken stock.


• Once chicken stock is absorbed in the rice, add ½ cup of the white wine.


• Continue this same process until the last ½ cup of chicken stock is left.


• Add your green peas, lemon and thyme into the risotto.


• Once the vegetables soften, then add your last half cup of chicken stock.


• Once the chicken stock gets absorbed into the rice, add your parmesan cheese, salt and pepper. Stir.


• Add half and half. *Can be optional, but it does give a little creamery texture and appeal.

 Serves: 8

Serving Size: ½ cup

Calories: 182

Fat: 5 grams

H3 Recipe: Butternut Squash Risotto

A recipe from last week's Cooking Healthy: Holiday Spirit workshop!



INGREDIENTS:

• 1 teaspoon olive oil


• ¾ cup Aborio Rice or Brown Sushi Rice


• 1 cup Onion, finely diced


• 1 Tablespoon Garlic, minced


• 4 cups Low Sodium Chicken Stock


• 1 cup White Wine, Chablis or Chardonnay


• 2 cups Butternut squash, small cubes


• 3 cups Crimini mushrooms, sliced


• 1 ½ tablespoons Fresh Thyme, chopped


• 1 T. Sage, fresh, chopped


• ½ cup Parmesan cheese, freshly grated


• ½ cup Half and Half


• ½ teaspoon Salt


• Ground Black Pepper, to taste

PREPARATION:

• Preheat medium size sauté pan to medium high heat.  If possible, use a non-stick pan.


• Add olive oil- make sure to spread around pan


• Add diced onion, and sauté until soft


• Then add Aborio rice or brown sushi rice to pan and sauté with onions


• Continuously stir.


• Then pour in ½ cup of the chicken stock.


• Once that chicken stock gets absorbed in the rice, then add ½ cup of the white wine.


• Continue this same process until the last ½ cup of chicken stock is left.


• Add your asparagus, mushrooms and thyme into the risotto.


• Once the vegetables soften then add your last half cup of chicken stock.


• As that chicken stock gets absorbed into the rice then add your parmesan cheese, salt and pepper, then stir.


• Add half and half.  This gives the risotto its creamy texture and appeal, however, you may choose to leave this out. 

 

Chef's Note:  Many other vegetables can be used in place of the vegetables suggested such as zucchini, summer squash, asparagus, carrots, peppers, cherry tomatoes and different varieties of onions.

 

Serves:                       8

Serving Size:             ½ cup

Calories:                    182

Fat:                             5 grams