Tuna Chilli Risotto Low Fat Food

TUNA RISOTTO

Steps:

• Heat oil in a large skillet and add rice and garlic. Cook and stir for 2 to 3 minutes until rice is coated with oil and starts to turn a bit golden in spots.
• Add wine, pepper, and 1 cup chicken broth to the skillet. Bring to a boil, then reduce heat to medium and cook mixture for 8 to 10 minutes, stirring frequently, until liquid is absorbed.
• Add about 1/2 cup of the remaining broth, stirring the rice until liquid is absorbed.
• Continue until the rice is tender, and the risotto is the consistency you want.
• Add lemon juice, spinach, lemon peel, and tuna. Cook and stir gently until spinach is wilted.
• Stir in butter until melted along with 1/2 cup cheese. Sprinkle with remaining cheese and serve.

TUNA RISOTTO FROM THE PANTRY

Steps:

• Drain the tuna over a bowl. Stir the tuna water into the chicken or vegetable stock. Taste and add more salt as needed for a well-seasoned stock. Break up the tuna in a bowl, and add to it 1 of the garlic cloves, 1 tablespoon of the olive oil, and the parsley. Set aside.
• Bring the stock to a simmer in a saucepan and turn the heat to low.
• Heat the remaining tablespoon of oil over medium heat in a large nonstick frying pan or wide saucepan and add the onion. Cook, stirring, until tender, about 5 minutes, and add the remaining garlic. Cook, stirring, for about a minute, until the garlic is fragrant, and stir in the anchovies and tomatoes. Cook, stirring, until the tomatoes have cooked down and the mixture is fragrant, 5 to 10 minutes. Season to taste with salt and pepper.
• Add the rice and cook, stirring, until the grains of rice are separate and well coated with the tomato mixture, 2 to 3 minutes.
• Stir in the wine and cook over medium heat, stirring constantly. The wine should bubble, but not too quickly. You want some of the flavor to cook into the rice before it evaporates. When the wine has just about evaporated, rub the saffron between your fingertips and stir in, along with a ladleful or two of the simmering stock, enough to just cover the rice. The stock should bubble slowly. Cook, stirring often and vigorously, until it is just about absorbed. Add another ladleful of the stock and continue to cook in this fashion, not too fast and not too slowly, adding more stock when the rice is almost dry, for 20 to 25 minutes. Taste a bit of the rice. It should taste chewy but not hard in the middle. Definitely not soft like steamed rice. If it is still hard in the middle, you need to keep adding stock and cook for another 5 minutes or so. Taste and adjust salt.
• When the rice is cooked al dente, stir in the tuna mixture and peas and add another ladleful or two of stock and several twists of the peppermill. Stir for a couple of minutes, taste and adjust seasonings. The mixture should be creamy. Add a little more stock if it is not. Spoon onto plates or wide soup bowls and serve.

TUNA RISOTTO

Steps:

• Heat olive oil and fry off onions, garlic and sea salt and stir for 5 minutes, or until onion is soft.
• Add rice and stir for 1 minute.
• Add stock and tomatoes bring to simmering point.
• Stir in Tuna.
• Cover and cook for 30 minutes or until rice is cooked.
• 5 minutes before serving, stir in peas.

TUNA, CAPER & CHILLI SPAGHETTI

Steps:

• Cook the spaghetti for 9-11 mins in a large pan of well-salted water until al dente.
• Heat the oil in a wide frying pan over a very low heat, and gently cook the garlic and chilli to infuse the oil. Remove from the heat if the garlic is turning past light golden, as this will make it bitter.
• Drain the pasta, keeping a cupful of the cooking water, and tip the spaghetti into the frying pan. Toss the pasta in the oil over a low heat, adding a little of the pasta water to emulsify into a sauce that coats the pasta, then fold in the capers, parsley, tuna and some seasoning. Don't stir too vigorously - you want to keep larger chunks of tuna. Toss the rocket and lemon juice through the spaghetti, and serve with extra chilli scattered over, if you like.

CREAMY TUNA RISOTTO

Steps:

• Par boil rice in chicken broth for 5 minutes or until slightly softened.
• Drain and set aside BOTH rice AND broth.
• Brown garlic, pepper, celery and onion over medium heat.
• Mix in rice and rosemary, and ladle broth over top until rice is covered. Lower to medium-low heat. Cover and cook for 10-15 minutes.
• While rice is cooking, cube the tuna steak (about 1/2 inch cubes), season with black pepper and pan sear on high heat for 30 seconds on each side. Lay on top of rice and let cook at least five minutes.
• Heat broiler to 350°F.
• When rice is soft and broth fully reduced, mix in cream. Let cook two minutes and then set aside to steam for five minutes.
• Cut thin slices of mozzarella.
• Dish risotto into oven safe plates (ceramic pie plates work wonderfully) and cover with mozzarella slices and toss under broiler for 2-5 minutes, until cheese is melted and begins browning.
• Serve immediately.

BAKED TUNA RISOTTO

Steps:

• Preheat the oven to 200°C.
• Heat an ovenproof dish (with a lid) over a medium heat with oil. Add onion, garlic and sea salt and stir for five minutes, or until the onion is soft.
• Add the rice to the dish and stir for another minute.
• Add the stock and the chopped tomatoes and bring to simmering point. Stir in the tuna and zucchinis and season with black pepper.
• Cover the dish, transfer to the oven and bake the risotto for 30 minutes, or until cooked.
• Garnish with parsley and serve with parmesan if desired.

TUNA RISOTTO NAPOLITANA

Steps:

• Heat stock in a saucepan and keep on the plate next to where you are making your rice. Keep hot.
• Heat oil in frying pan and add onion and garlic. Saute until soft.
• Stir in rice and cook 3 minutes until grains are coated with oil.
• Add 1 cup stock and stir until liquid is absorbed.
• Continue stirring in remaining stock 1 cup at a time until rice is tender and mixture is creamy. If rice is cooked after 3 cups don't add the 4th.
• Fold in tuna, herbs, semi-dried tomatoes, olives, lemon rind and juice, chilli and seasoning.
• To serve place paremsan shavings on top, extra chopped herbs and if desired a drizzle of olive oil.

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.