PREP: 10 minutes | COOK: 50 minutes | YIELD: 4 x ¾-cup servings
Risotto is a true gourmet meal. Luckily, this recipe doesn’t require you to have the abilities of a master chef just excellent stirring skills (and maybe a bit of patience).
1¼ cups (300 ml) frozen petite peas
2 tsp (10 ml) extra virgin olive oil
¼ cup (60 ml) finely chopped shallots
1 clove garlic, minced
1 cup (240 ml) medium-grain brown rice, not rinsed
½ cup (120 ml) dry white wine
3 cups (710 ml) low-sodium vegetable broth, gluten free if necessary
½ cup (120 ml) Yogurt Cheese
1 Tbsp (15 ml) chopped fresh basil
¼ tsp (1.25 ml) each sea salt and freshly ground black pepper
½ cup (120 ml) snipped fresh pea shoots, to garnish (optional)
Place peas in a bowl and cover with boiling water. Let sit for about 1 minute, then drain and set aside.
Heat olive oil in a large skillet on medium. Add shallots and cook until soft but not brown, 1 or 2 minutes. Stir in garlic and cook until fragrant but not brown, about 1 minute. Add rice and stir for about 1 minute. Add white wine (or substitute), stir, and let liquid reduce by half. Add vegetable broth and stir to combine. Bring mixture to a gentle boil, then partially cover and reduce heat to gently simmer for about 45 minutes, stirring occasionally, until almost all of the broth is absorbed. Rice should be tender but still a little chewy. Remove from heat.
Transfer 1 cup (240 ml) peas to a food processor, and add Yogurt Cheese and basil. Blend until smooth. Scrape pea mixture into risotto, along with remaining ¼ cup (60 ml) peas and salt and pepper. Stir to combine. Serve in shallow bowls topped with pea shoots.
TOSCAS TIP
When stirring the risotto, be sure not to leave the stove for too long. You might wind up with a sticky mess.
PREP TIP
If you don’t want to use wine in this recipe, you can substitute it with ½ cup (120 ml) low-sodium vegetable broth plus 1 tsp (5 ml) white wine vinegar or lemon juice.
NOTE
Yogurt Cheese must be made ahead of time.
NUTRITIONAL VALUE PER SERVING:
Calories: 182 | Calories from Fat: 31 | Protein: 7 g | Carbs: 24 g | Total Fat: 4 g | Saturated Fat: 1 g | Trans Fat: 0 g | Fiber: 4 g | Sodium: 183 mg | Cholesterol: 1 mg
