LF mediterranean risotto

[Guest guest]

with mozzarella

 

 

* Exported from MasterCook *

 

Lowfat Mediterranean Risotto

 

Recipe By :Marcus VonAlbrecht, President, BC Chefs' Association

Serving Size : 12 Preparation Time :0:00

Categories : Rice

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

3 ripe Roma tomatoes -- seeded and diced

6 cups Vegetable stock

2 tablespoons canola oil -- (2 to 3)

1 onion (small to medium) -- inely chopped

2 cloves garlic -- minced

1/2 cup chopped Portobello mushrooms

2 cups Arborio rice

2 sprigs fresh thyme

1 large bay leaf

1/2 cup chopped black olives

1 tablespoon minced capers

1 1/4 cup lowfat mozzarella cheese -- grated

Salt and pepper -- to taste

parmesan shavings (optional)

 

1. Lightly blanch tomatoes in boiling water 30 seconds to 1 minute. Plunge in

ice bath. Peel skin and remove seeds. Chop into small dice

 

2. Bring the stock to a boil in its own pot and let low simmer.

 

3. In about 2-3 tbsp. of canola oil saute onion, garlic and mushrooms for about

4-5 min on med heat. DO NOT BROWN.

 

4. Add rice and saute for about 2 min. or until rice is coated and hot.

 

5. With a ladle, add some stock to just cover the rice,then add the thyme and

bay leaf. As the liquid reduces, add one ladle at at time stirring constantly

(when one ladleful is almost gone, add another).

 

6. When your stock is about 3/4 gone, add the tomato, olives and minced capers.

 

7. At the end, add the cheese and adjust the flavour with the salt and pepper.

Serve IMMEDIATELY and garnish with a curls of Parmesan.

 

Description:

" tomatoes, olives, capers, portobellos "

Source:

" CTV British Columbia, Vicki Gabereau, 2001-2002 "

S(Archive):

" http://www.bcctv.ca/gab_archive_recipes.htm "

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Per Serving (excluding unknown items): 265 Calories; 7g Fat (23.7% calories from

fat); 9g Protein; 41g Carbohydrate; 2g Dietary Fiber; 8mg Cholesterol; 940mg

Sodium. Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit;

1 Fat; 0 Other Carbohydrates.

 

 

Nutr. Assoc. : 1514 5439 0 4288 0 5943 0 0 0 160 902478 0 0 1034