Рецепт What a Surprise
What a Surprise
Once viewed as a simple side-dish, risotto can now stand on its own as a complete and hearty meal. This rice dish originated in Northern Italy during the Middle Ages, but has since developed its presence across much of the Mediterranean. Short-grain rice such as Arborio and Carnaroli are most commonly used to create risotto. These items can be found in the grain section of your grocery, along with regular rice and pasta products. The amount of starch in such rice allows for a creamier finish but still sustaining the typical al dente texture. The brown versions of risotto rice make a less creamy dish, and therefore it is best to use the white or other grains, like barley and farro to make risotto-like dishes. Traditionally prepared with butter, Parmesan cheese and loaded down with heavy cream, an easy and healthful substitute is using low sodium chicken or vegetable broth and fresh vegetables. Year round, risotto makes an delicious menu option and helps you get more grains into your everyday diet. Add seasonal, fresh produce for an extra antioxidant boostand you've got a healthy, and balanced meal. To make your risotto a bit more substantial and help you meet your protein needs, add in some beans or shellfish.
Like all types of seafood, (or any food for that matter!) shellfish can be a part of a balanced and healthy diet. Shellfish are typically low in fat and contain minimal saturated fat. For example, lobster and shrimp have less than 1 gm of fat per serving. Most shellfish (except for shrimp) are also very low in cholesterol. The unhealthy meal choices is where these shellfish can get a bad rap. Avoiding items with a lot of butter or breadcrumbs, and choosing to steam or broil your shellfish instead of frying it, shellfish can be a low-fat, low-cholesterol, heart-healthy choice. Shellfish is also a good source of protein. While shellfish do not have as high levels of omega-3 fatty acids as fatty fish like salmon, cod and tuna, they do contain some to help improve your cardiovascular health and reducing your risk of heart attack or stroke. Along with the heart healthy benefits, shellfish are full of healthful vitamins and minerals. Shellfish are one of the best sources of zinc, a mineral necessary for keeping your immune system healthy and to promote the healing of wounds. Expand your culinary frontiers by making a risotto dish with a mix of contemporary flavors..including this mix of lobster, and the buttery flavor of Brandy.
Creamy Lobster Risotto
INGREDIENTS:
- 1 lbs (about 2) Lobster Tails
- 4 1/2 cups Low Sodium Chicken Broth
- 3 tbsp Smart Balance Light
- 2 shallots, diced
- 3 cloves garlic, minced
- 1 1/2 cups Arborio Rice
- 1/2 cup Brandy
- 1/2 cup Parmesan Cheese
- 1/2 tsp salt
- 1/2 black pepper
- Juice from half of a lemon
- 1/4 cup green chives
DIRECTIONS:
Cook lobster in large pot of simmering salted water until cooked through, about 10 minutes. Transfer to bowl of cold water to cool. Drain lobster. Remove meat from shells. Cut meat into 1/2-inch pieces.
Heat 2 tablespoon butter spread in heavy large saucepan over medium heat. Add shallots and garlic; sauté 2 minutes. Add rice; stir 2 minutes. Add brandy; simmer until brandy has reduced down and absorbed. Add chicken broth 1/2 cup at a time, strirring consistently until most of the liquids is absorbed between additions, about 20-25 minutes. Add lobster; stir until heated through. Remove from heat. Stir in chives, remaining butter spread and parmesan cheese. Season with salt and pepper.
Nutritional Information:
Serves 6; 3/4 cup each
Calories: 346
Fat: 6g
Carbohydrates: 41g
Fiber: 2.5g
Protein: 20g