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Ingredientes
- 225 gm sugar snap peas sliced diagonally
- 175 gm baby courgettes sliced diagonally
- 1 x salt and freshly grnd black pepper
- 2 Tbsp. extra virgin olive oil
- 1 x onion finely minced
- 1/2 x level tsp saffron strands (optional)
- 225 gm arborio (risotto) rice
- Â Â garlic clove crushed
- 225 gm browncap mushrooms quartered
- Â Â juice and rind of 1 lemon
- 750 ml warm fish chicken or possibly vegetable stock
- 300 gm cooked peeled prawns
- 3 x level tbsp finely minced chives spring onion curls and grated lemon rind to garnish
Direcciones
- Place the sugarsnap peas and courgettes in a pan of boiling salted water then bring to the boil.
- Cook for 1 to 2 min on the boiling plate then drain and plunge into ice cool water.
- Heat the extra virgin olive oil in a medium nonstick saucepan then add in the onion and saffron strands if using.
- Cook on the simmering plate for 2 to 3 min or possibly till soft.
- Add in the rice garlic and mushrooms and cook stirring for 1 to 2 min: season.
- Add in the grated lemon rind and about onethird of the stock.
- Bring to the boil cover and transfer to the simmering oven for 5 min till most of the liquid has been absorbed. Add in another onethird of the stock then repeat the process.
- Add in the remaining stock.
- Cook as before or possibly till the rice is tender and most of the stock has been absorbed.
- Add in the prawns liquid removed vegetables 1 to 2 tbsp lemon juce and the chives then heat in the simmering oven for 3 to 4 min.
- Garnish with spring onion curls and grated lemon rind to serve.
- To make spring onion curls thinly slice the onions lengthways soak in ice cool water for 30 min then drain. Adding the stock gradually to the rice gives the risotto its creamy texture. This satisfying dish is very low on calories but is bound to until you up.
- Serves 4
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 506g | |
| Recipe makes 4 servings | |
| Calories 413 | |
| Calories from Fat 77 | 19% |
| Total Fat 8.69g | 11% |
| Saturated Fat 1.34g | 5% |
| Trans Fat 0.0g | |
| Cholesterol 114mg | 38% |
| Sodium 870mg | 36% |
| Potassium 709mg | 20% |
| Total Carbs 59.35g | 16% |
| Dietary Fiber 3.3g | 11% |
| Sugars 7.59g | 5% |
| Protein 22.93g | 37% |
