Re: Mini-cookbook - Low-fat, Cholesterol Fighting
Risotto with Fresh Asparagus
This recipe serves: 4
[Ingredients]
about 3 cups low-sodium chicken broth
2 teaspoons olive oil
1/3 cup diced onions
1 cup Arborio rice
1/2 cup freshly grated Parmesan cheese
salt to taste
freshly ground black pepper
1 cup asparagus, cut into 2" lengths
[Cooking Instructions]
1. Heat the broth in a saucepan and keep hot over low heat.
2. Heat the olive oil over medium heat in a separate medium-sized pot. Add the onion and cook until it turns translucent, about 5 minutes.
3. Add the rice to the onion mixture, stir and turn the heat to low. Add about 1 cup of the hot broth to the rice mixture, and stir slowly until the broth is absorbed.
4. Continue to add the broth 1 cup at a time, stirring slowly, letting the rice absorb the broth before adding more.
5. While the risotto is cooking, blanch the asparagus in boiling salted water until just tender, about 2 minutes. Drain.
6. The risotto is cooked when it is creamy on the outside and slightly firm (al dente) in the center, about 20 to 25 minutes in all. Stir in half of the Parmesan cheese and half of the asparagus. Season with salt and pepper to taste. If the risotto is too thick, add a little more broth until it becomes creamy.
7. Divide the risotto into serving dishes and sprinkle with the remaining cheese and asparagus.
Serving Size: about 1/2 cup
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 323 Carbohydrate 49 g
Fat 7 g Fiber 2 g
Protein 12 g Saturated Fat 3 g
Sodium 461 mg
Vegetarian Risotto with Zucchini
This recipe serves: 4
[Ingredients]
about 3 cups vegetable stock
2 teaspoons olive oil
1/3 cup diced onions
1 teaspoon minced garlic
1 cup Arborio rice
1/2 cup freshly grated Parmesan cheese
salt to taste
freshly ground black pepper
2 small zucchini, cut into 1/2" disks
[Cooking Instructions]
1. Heat the stock in a saucepan and keep hot over low heat.
2. Heat the olive oil over medium heat in a separate medium-sized pot. Add the onion and cook for 2 to 3 minutes, until it turns translucent, about 5 minutes. Add the zucchini and cook until it becomes golden brown, about 10 minutes.
3. Add the rice to the onion mixture, stir and turn the heat to low. Add about 1 cup of the hot stock to the rice mixture, and stir slowly until the stock is absorbed.
4. Continue to add the stock 1 cup at a time, stirring slowly, letting the rice absorb the stock before adding more.
5. The risotto is cooked when it is creamy on the outside and slightly firm (al dente) in the center, about 20 to 25 minutes in all. Stir in half of the Parmesan cheese. Season with salt and pepper to taste. If the risotto is too thick, add a little more stock until it becomes creamy.
6. Divide the risotto into serving dishes and sprinkle with the remaining cheese.
Serving Size: about 1/2 cup
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 307 Carbohydrate 50 g
Fat 7 g Fiber 2 g
Protein 10 g Saturated Fat 3 g
Sodium 586 mg
Vegetarian Risotto with Fresh Asparagus
This recipe serves: 4
[Ingredients]
about 3 cups vegetable stock
2 teaspoons olive oil
1/3 cup diced onions
1 cup Arborio rice
1/2 cup freshly grated Parmesan cheese
salt to taste
freshly ground black pepper
1 cup asparagus, cut into 2" lengths
[Cooking Instructions]
1. Heat the stock in a saucepan and keep hot over low heat.
2. Heat the olive oil over medium heat in a separate medium-sized pot. Add the onion and cook until it turns translucent, about 5 minutes.
3. Add the rice to the onion mixture, stir and turn the heat to low. Add about 1 cup of the hot stock to the rice mixture, and stir slowly until the stock is absorbed.
4. Continue to add the stock 1 cup at a time, stirring slowly, letting the rice absorb the stock before adding more.
5. While the risotto is cooking, blanch the asparagus in boiling salted water until just tender, about 2 minutes. Drain.
6. The risotto is cooked when it is creamy on the outside and slightly firm (al dente) in the center, about 20 to 25 minutes in all. Stir in half of the Parmesan cheese and half of the asparagus. Season with salt and pepper to taste. If the risotto is too thick, add a little more stock until it becomes creamy.
7. Divide the risotto into serving dishes and sprinkle with the remaining cheese and asparagus.
Serving Size: about 1/2 cup
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 309 Carbohydrate 49 g
Fat 7 g Fiber 2 g
Protein 10 g Saturated Fat 3 g
Sodium 585 mg
Strawberry Jam
This recipe makes: pints
[Ingredients]
4 cups strawberries
2 tablespoons lemon juice
1 package powdered fruit pectin
1 1/2 cups honey
[Cooking Instructions]
1. Mix the strawberries, lemon juice and pectin in a heavy-bottomed, stainless-steel pot.
2. Bring to a boil over high heat. Stir in the honey.
3. Return to a boil and stir slowly for 10 to 12 minutes. The mixture will resemble a thick syrup when done. Let cool, then pour into a storage container, cover and refrigerate.
Serving Size: 1 tablespoon
[Nutritional Information]
Number of Servings: 2
Per Serving
Calories 30 Carbohydrate 8 g
Fat 0 g Fiber 0 g
Protein 0 g Saturated Fat 0 g
Sodium 2 mg
|