Thursday, January 17, 2013

Shrimp and Asparagus Risotto

Shrimp and Asparagus Risotto
      serves 4-6 main course, 8 as appetizer, and 8-10 as side
  • 2 quarts low sodium Chicken or Seafood Broth (40 calories)
  • 6 ounces dry white wine (120 calories)
  • 1/2 medium White Onion or 2 regular Shallots, finely chopped (20 calories)
  • 1 clove Garlic, grated (4 calories)
  • 1 cup Arborio Rice (640 calories)
  • 1/2 pound shrimp; uncooked, peeled, deveined (240 calories)
  • 1 bunch of Asparagus, ends removed, cut into 1 inch pieces (about 20 calories)
  • 1 tbsp. Grape Seed Oil or Coconut Oil (120 calories)
  • 1 tbsp. Unsalted Butter (100 calories)
  • 1/4 cup grated Parmesan Cheese (108 calories)
  • 2 tsp Crushed Red Pepper Flakes (16 calories)
  • S&P to taste
  • flat leaf Parsley & chopped Tomato, to garnish (5 calories or so, per plate)

  I highly recommend doing all of your prep work before you begin cooking. In a stock pot add the chicken or seafood stock and bring to a simmer. Add the grape seed oil to a large skillet over medium heat. Add the onions and cook for a couple minutes until softened, then add the garlic and cook for an additional minute. Add your white wine and rice, cook until the rice has toasted a bit and absorbed most of the liquid from the wine, stirring constantly! Add in one cup of the simmering stock and cook, stirring constantly, until rice has absorbed the liquid. Add another cup of stock, continuing the process until almost all of the stock has been incorporated. Leave a cup or two of stock left in the pot to incorporate at the end.

  When the risotto has just about come together (your rice will be al dente with a little bit of a bite, takes about 20 minutes) add the asparagus and shrimp to the broth and simmer until the shrimp is pink and plump and the asparagus is bright and tender. Add in the remaining stock to your pan, stirring until absorbed. Now you want to stir in the butter and cheese to cream up the risotto. Make sure to pay close attention to the consistency of your risotto. You want it thick and sticky, but not gooey, it almost looks like a rice pudding. Taste and season with crushed red pepper flakes, salt + pepper, and additional cheese if necessary.

  Since the risotto is so rich and creamy I used a lot of red pepper flakes. This risotto can be served as a side, an appetizer, and a main course. If you make this 6 servings you're looking at: 243 calories, 25 grams carbohydrates, 13 grams protein, 6 grams fat, and 308 mg of sodium.

No comments: