A healthy risotto
Updated: Feb 22, 2022
Tomato and courgette risotto
Last week I found myself with a glut of courgettes due to user error on my on line supermarket order! No bad thing because courgettes are a low calorie source of potassium which helps keep muscles, nerve cells and some organs working properly. They are also a great source of vitamin C and folic acid and provide plenty of dietary fibre. I adapted a recipe from @BBC Goodfood and the result was this healthy risotto with all the creaminess of its "full fat" relatives but with only 450 kcal per serving,
1 small onion, diced
2 garlic cloves, crushed
1tsp ground coriander
120g brown rice
250ml vegetables stock
200g chopped tinned tomatoes
12 cherry tomatoes, halved
300g courgettes, halved and sliced
2tbs extra light soft cheese
30g 50% reduced fat cheddar
Heat 1tsp oil in a large pan. Add onions and fry on medium heat for 5-7 minutes. Add garlic and coriander and cook for another minute. Stir in the rice and coat with onion mixture. Gradually add about 150ml of the stock stirring well and letting the rice absorb the liquid. Add canned tomatoes. Cover and simmer for 15-20 minutes adding more stock if needed.
Meanwhile heat the oven to 180 (fan) and put the halved cherry tomatoes and courgette on a roasting tray (keeping separate) drizzled with the remaining oil. Cook for 12-15 minutes.
Add cream cheese to the risotto and plenty of seasoning and stir until rice is completely cooked and the risotto is creamy. Add the cooked courgettes and stir to combine.
Serve with the cherry tomatoes and grated cheese.