Low Fat Prawn Risotto Food

LEMONY PRAWN & PEA RISOTTO

Steps:

• Peel the prawns, keeping the heads and shells. Heat 1 tbsp olive oil in a large saucepan and fry the prawn shells and heads with the sliced chilli until they have toasted and changed colour. Pour in the stock and bring to the boil, then turn down to a simmer.
• Bring the stock to the boil and keep on a low simmer. In a separate pan, melt half the butter over a medium heat. Stir in the onions and sweat gently for 8-10 mins until soft but not coloured, stirring occasionally. Stir the rice into the onions until completely coated in the butter, then stir continuously until the rice is shiny and the edges of the grain start to look transparent.
• Pour in the wine and simmer until totally evaporated. Add the stock, a ladleful at a time, stirring with each addition until absorbed. Stir through the prawns and peas. Continue adding stock a ladleful at a time and stirring the rice over a low heat for 25-30 mins, until the rice is cooked al dente (with a slightly firm, starchy bite in the middle). The risotto should be creamy and slightly soupy. When you draw a wooden spoon through it, there should be a wake that holds for a few moments but not longer. Cook until the prawns change colour. Stir through the chopped chilli, lemon juice and remaining olive oil. Let the risotto rest for a few mins, then serve, topped with the lemon zest.

SLIMMING WORLD FRIENDLY PRAWN RISOTTO

Steps:

• .Spray cooking spray on large frying pan, cook peppers over a medium heat for 5 minutes Remove from pan and set aside.
• In same pan add more cooking spray and cook the onions until softened not coloured, stir in garlic and rice and cook for 1 min, add the stock a ladleful at a time and cook for 18 minutes, stirring constantly until all stock has been absorbed and rice is tender.
• Add prawns, peas and cooked peppers, cook for a further 2 minutes and then stir in half of the remaining cheese.
• Sprinkle with remaining cheese and parsley to serve.

PRAWN RISOTTO

Steps:

• Bring 1litre/13⁄4pints water to the boil in a large pan, add 1 tbsp salt, then tip in the prawns, garlic and bay and return to the boil for 3-5 minutes until cooked, depending on the size of the prawns. Cool then shell the prawns. If they are large, you may wish to slice them, but leave smaller ones whole. Return the heads and shells to the stock and continue to boil for 20 minutes.
• Put a medium size, heavy bottomed pan with a tight fitting lid on a low heat. Tip in the olive oil and 25g/1oz of the butter, and cook the shallots or onion for 5 minutes until soft and translucent. Add 1 tbsp of stock to stop them colouring, if necessary.
• Stir in the rice so it absorbs all the buttery oil. When it is opaque and rustling as you stir, pour in all the wine. Keep stirring while the rice absorbs the wine - it should not evaporate into the air, so keep the heat low.
• Meanwhile, strain the stock, return to the pan, top up with water and turn up the heat. Turn up the heat under the rice, too, as you need a moderate to lively heat. Stir the rice and add stock as needed to keep a veil of water above the level of rice for 10 minutes.
• Add the prawns and tomato purée. From this point on I start to add less and less stock every time, to avoid the risk of forcing the rice to absorb too much stock. Start to taste the odd grain of rice. You want to stop cooking when it still has a tiny crunchy uncooked bit in the centre.
• Season the risotto with salt and white pepper. Take the pan off the heat, add the remaining butter and enough stock to cover the risotto by about 2.5-5cm/1-2in, you have to judge how much it will absorb. Stir well, cover and leave it to rest for 10 minutes. Stir in the chopped parsley and serve at once.

EASY PRAWN RISOTTO WITH PEAS

Steps:

• Peel and devein the prawns than add to a medium mixing bowl.
• Add a tablespoon of olive oil then season with salt. Heat a large skillet or pan over medium-high heat.
• Add the prawns in batches and cook for a minute per side until the prawns are opaque, pink and just cooked. Remove and set aside.
• In the same pan, add a splash of olive oil then sauté the onion for a few minutes until soft and translucent.
• Add the garlic and cook for 30 minutes. Pour in the rice and stir.
• Pour in the white wine and allow to reduce.
• Turn the heat down and add a ladle of stock at a time, stirring regularly. Continue until the rice is cooked.
• Stir in the peas, butter and parmesan then season with salt and pepper to taste.
• Add a generous squeeze of lemon juice.
• Return the shrimp to the pan, allowing to heat through for a minute then serve scattered with fresh chives.

LOW FAT PRAWN RISOTTO

Steps:

• Sauté leek in a large pan using 1/2 cup of the stock until just soft; add garlic, kaffir leaves (vein removed and cut very finely with scissors) and rice and cook a minute or two, stirring well.
• Bring stock to the boil in a medium saucepan, and then reduce heat to keep simmering.
• Add 1 cup of the simmering stock to the pan of rice and stir until stock has been absorbed; continue adding stock, a cup at a time and stirring frequently until absorbed and until all the stock has been added.
• Add frozen peas and the sautéed prawns and stir into risotto, cook for 1-2 minutes until peas are cooked and prawns are heated through.
• Garnish with parsley and serve parmesan on the side for those who don't mind the extra calories.

TUNA CHILLI RISOTTO (LOW FAT)

Steps:

• Sauté onion or leek in pan with the extra stock (or olive oil) add chilli and rice and cook 1-2 minutes.
• Using a medium size saucepan bring stock to the boil, then reduce heat and allow to simmer.
• Add 1 cup of the simmering stock to the rice, onion mixture and stir until stock has been absorbed; continue adding stock, a cup at a time and stirring frequently.
• Add peas, tuna and lemon juice & zest and stir into risotto, cook another minute or two to heat through.
• Serve parmesan on the side.

CHICKEN, SAFFRON RISOTTO (LOW FAT)

Steps:

• Sauté leek in pan with the extra stock, enough to cover bottom of pan. Cook until soft or even light brown, adding more stock if necessary.
• Add saffron and rice and stir until moistened.
• Bring chicken stock to the boil, then reduce heat to simmer.
• Add 1 cup of stock to the rice and stir until stock has been taken up; continue adding stock, a cup at a time and stirring in until taken up by the rice.
• Add peas, chicken* and lemon juice, zest and stir into risotto; cook 2 minutes more.
• Serve with parmesan cheese on the side - optional.
• *I partially cooked the chicken breast, cut into strips, in a little seasoned stock, then cut into reasonably large bite sized pieces and added to risotto.

5-INGREDIENT SHRIMP RISOTTO

Steps:

• Put the shrimp shells and tails, 3 cloves of garlic, 1 teaspoon salt and 1/2 teaspoon pepper in a medium saucepan. Cover with 7 cups of water and bring the mixture to a boil over medium-high heat, then reduce the heat to low and simmer for 20 minutes.
• Strain the shrimp broth into a large liquid measuring cup. Discard the shells and garlic. You should be left with 6 cups of broth. If the broth reduced more, just supplement with a little extra water to yield 6 cups. Add the broth back into the empty saucepan and keep warm over low heat.
• Heat a large straight-sided skillet or braiser over medium-high heat. Heat 1 tablespoon of oil until shimmering. Add the chopped shrimp and sprinkle with a generous pinch of salt and pepper. Cook, stirring occasionally, until the shrimp are pink, about 5 minutes. Meanwhile, thinly slice the remaining 3 cloves of garlic and set aside. Transfer the cooked shrimp to a plate and set aside.
• Reduce the heat to medium low and add 1 tablespoon of oil if the skillet is too dry, then add the sliced garlic. Cook, stirring frequently, until fragrant and just starting to soften, about 1 minute. Stir in the arborio rice until coated with the oil. Add the lemon juice and cook, stirring occasionally, until it has been mostly absorbed, about 2 minutes.
• Ladle 1 cup of the warm stock into the rice and cook, stirring gently without stopping, until the rice has absorbed the liquid, 2 to 3 minutes; you will know it's time to add more stock when you move the rice aside and no liquid pools in the center.
• Repeat this process, adding more stock a ladleful at a time, until the rice is al dente and creamy, 20 to 25 minutes. If you run out of broth before the risotto is at its desired doneness, add some water.
• Stir in the arugula, shrimp and half of the lemon zest and cook until the arugula wilts slightly.
• Serve topped with the remaining lemon zest.

GARLIC PRAWN RISOTTO

Steps:

• Blanch peas and zucchini in boiling water for 1 minute, then drain, refresh under cold water and drain again.
• Set aside.
• Heat oil in a large frypan, add onion and saffron, and cook over low heat for 2-3 minutes or until onion is softened but not coloured.
• Add the rice, garlic and mushrooms and cook, stirring, for 2 minutes.
• Add lemon rind and a third of the stock and simmer, stirring occasionally, until most of the liquid is absorbed.
• Repeat twice by separately adding the remaining thirds of stock.
• Add prawns, blanched vegetables and lemon juice, and cook for 1-2 minutes or until heated through.
• Stir in parsley and season.