SLIMMING WORLD FRIENDLY PRAWN RISOTTO
Adapted from Sainsbury's try something new winter edition 2009, To make full fat use butter instead of low fat cooking spray, the feta cheese will count as your healthy extra.
Provided by cakeinmyface
Categories Rice
Time 35m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- .Spray cooking spray on large frying pan, cook peppers over a medium heat for 5 minutes Remove from pan and set aside.
- In same pan add more cooking spray and cook the onions until softened not coloured, stir in garlic and rice and cook for 1 min, add the stock a ladleful at a time and cook for 18 minutes, stirring constantly until all stock has been absorbed and rice is tender.
- Add prawns, peas and cooked peppers, cook for a further 2 minutes and then stir in half of the remaining cheese.
- Sprinkle with remaining cheese and parsley to serve.
Nutrition Facts : Calories 437.4, Fat 6.5, SaturatedFat 4, Cholesterol 71.1, Sodium 558.9, Carbohydrate 76.1, Fiber 6.4, Sugar 7.3, Protein 17.6
LEMONY PRAWN & PEA RISOTTO
Stirring can be strangely soothing, as you'll find when preparing this summery seafood risotto
Provided by Barney Desmazery
Categories Dinner, Main course
Time 35m
Number Of Ingredients 10
Steps:
- Peel the prawns, keeping the heads and shells. Heat 1 tbsp olive oil in a large saucepan and fry the prawn shells and heads with the sliced chilli until they have toasted and changed colour. Pour in the stock and bring to the boil, then turn down to a simmer.
- Bring the stock to the boil and keep on a low simmer. In a separate pan, melt half the butter over a medium heat. Stir in the onions and sweat gently for 8-10 mins until soft but not coloured, stirring occasionally. Stir the rice into the onions until completely coated in the butter, then stir continuously until the rice is shiny and the edges of the grain start to look transparent.
- Pour in the wine and simmer until totally evaporated. Add the stock, a ladleful at a time, stirring with each addition until absorbed. Stir through the prawns and peas. Continue adding stock a ladleful at a time and stirring the rice over a low heat for 25-30 mins, until the rice is cooked al dente (with a slightly firm, starchy bite in the middle). The risotto should be creamy and slightly soupy. When you draw a wooden spoon through it, there should be a wake that holds for a few moments but not longer. Cook until the prawns change colour. Stir through the chopped chilli, lemon juice and remaining olive oil. Let the risotto rest for a few mins, then serve, topped with the lemon zest.
Nutrition Facts : Calories 442 calories, Fat 10 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 69 grams carbohydrates, Sugar 5 grams sugar, Fiber 5 grams fiber, Protein 21 grams protein, Sodium 4.4 milligram of sodium
PRAWN RISOTTO
Try this authentic seafood risotto, typical of Venetian cooking
Provided by Carmelita Caruana
Categories Dinner, Lunch, Main course
Time 1h10m
Number Of Ingredients 10
Steps:
- Bring 1litre/13⁄4pints water to the boil in a large pan, add 1 tbsp salt, then tip in the prawns, garlic and bay and return to the boil for 3-5 minutes until cooked, depending on the size of the prawns. Cool then shell the prawns. If they are large, you may wish to slice them, but leave smaller ones whole. Return the heads and shells to the stock and continue to boil for 20 minutes.
- Put a medium size, heavy bottomed pan with a tight fitting lid on a low heat. Tip in the olive oil and 25g/1oz of the butter, and cook the shallots or onion for 5 minutes until soft and translucent. Add 1 tbsp of stock to stop them colouring, if necessary.
- Stir in the rice so it absorbs all the buttery oil. When it is opaque and rustling as you stir, pour in all the wine. Keep stirring while the rice absorbs the wine - it should not evaporate into the air, so keep the heat low.
- Meanwhile, strain the stock, return to the pan, top up with water and turn up the heat. Turn up the heat under the rice, too, as you need a moderate to lively heat. Stir the rice and add stock as needed to keep a veil of water above the level of rice for 10 minutes.
- Add the prawns and tomato purée. From this point on I start to add less and less stock every time, to avoid the risk of forcing the rice to absorb too much stock. Start to taste the odd grain of rice. You want to stop cooking when it still has a tiny crunchy uncooked bit in the centre.
- Season the risotto with salt and white pepper. Take the pan off the heat, add the remaining butter and enough stock to cover the risotto by about 2.5-5cm/1-2in, you have to judge how much it will absorb. Stir well, cover and leave it to rest for 10 minutes. Stir in the chopped parsley and serve at once.
Nutrition Facts : Calories 290 calories, Fat 18 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 14 grams carbohydrates, Protein 19 grams protein, Sodium 0.6 milligram of sodium
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