Delicious Decisions: Risotto with Shrimp and Vegetables

  • Serves: 5; 1 cup per serving


Description

The delicate crunch of snow peas and the burst of flavor from lemon zest add interesting surprises to this creamy dish.

Ingredients

1    teaspoon olive oil
1/2 medium onion, sliced
1/2 medium red bell pepper, shopped
2    medium garlic cloves, minced
1    cup uncooked arborio rice
1 1/2 cups and 1/2 cup fat-free, low-sodium chicken broth, divided use
1/8 teaspoon pepper
1    cup dry white wine (regular or nonalcoholic)
1    pound raw large shrimp, peeled, rinsed, and patted dry
6    ounces snow peas, trimmed and halved crosswise (about 2 cups)
1/2 cup water
3    tablespoons shredded or grated Romano cheese
1    tablespoon snipped fresh dillweed
1    tablespoon thinly sliced green onions (green part only)
Zest of 1 small lemon cut into very thin strips

Cooking Instructions

In a medium saucepan, heat the oil over medium heat, swirling to coat the bottom. Cook the onion, bell pepper, and garlic for 2 to 3 minutes, or until tender-crisp, stirring frequently.

Stir in the rice. Cook for 5 minutes, stirring frequently.

Add 1 1/2 cups broth and the pepper. Increase the heat to high and bring to a boil, stirring occasionally. Reduce the heat and simmer for 5 minutes, stirring occasionally. The rice will be slightly plump, the liquid will not be entirely absorbed, and the mixture will have a thick, soupy or stewlike consistency.

Stir in the wine and remaining 1/2 cup broth. Increase the heat to high and bring to a simmer. Reduce the heat to medium high and cook for 8 to 10 minutes, stirring constantly (a small amount of liquid should remain).

Stir in the shrimp, snow peas, and water. Reduce the heat to medium and cook for 2 to 3 minutes, or until the liquid is almost absorbed, stirring constantly. The rice should be just tender and slightly creamy, and the shrimp should be pink.

Stir in the remaining ingredients.

Cook's Tip

If the liquid is absorbed before the rice reaches the just-tender stage, gradually add more broth, wine, or water.  Arborio rice is usually used in risottos, but you can substitute a medium-grain rice if you prefer.  It won't be quite as creamy, however. 


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Nutritional Analysis
Per serving
Calories Per Serving
265
Total Fat
2.0 g
Saturated Fat
0.5 g
Trans Fat
0.0 g
Polyunsaturated Fat
0.5 g
Monounsaturated Fat
1.0 g
Cholesterol
136 mg
Sodium
192 mg
Carbohydrates
34 g
Fiber
2 g
Sugar
3 g
Protein
20 g
Calcium
70 g
Potassium
327 mg

Dietary Exchanges


2 starch, 1 vegetable, 2 very lean meat



This recipe is reprinted with permission from the American Heart Association Low-Salt Cookbook, Fourth Edition, Copyright © 2011 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.