
Garlic Prawn Risotto
CAL P/SERVE
327
kJ P/SERVE
1370
FAT P/SERVE
7.4g
SODIUM P/SERVE
601g
This is a great dish to have when friends drop around, they will be impressed. If you love garlic please add more.
This recipe is low fat, low sodium, low sugar and is a good source of protein.
Ingredients
- 2 cups Arborio Rice
- 1 large onion, diced
- 500g raw prawns, deveined and shelled
- ½ cup dry white wine
- 6 cups salt reduced chicken stock
- 6 large cloves garlic
- 50g Baby Spinach Leaves (a big handful)
- Sprinkle of dried thyme
- S & P to taste
- 1 tbsp. Olive oil
- 2 tbsp. crumbles feta
- 2 tbsp. fresh grated parmesan cheese
Method
- Place stock in a med pot and simmer on the stove until ready.
- Heat oil in a large non-stick frypan, med heat. Add onion and sauté for 5 mins until becomes translucent. Add rice and coat with onion for 1 min. Add wine and stir until wine has been absorbed.
- Now add a ladle of your simmering stock into the pan and stir. This will be absorbed in 1-2 mins and keep repeating the process for approximately 4 more ladles.
- Add sprinkle of thyme and crushed garlic. Stir. Add 2 more ladles, one at a time. When this has been absorbed, taste the rice and if cooked add the prawns into pan. They will start to turn opaque after 5 mins, do not overcook.Add spinach, this will wilt in a couple of minutes.
- Taste the dish, season with S & P. Add parmesan cheese and feta.
- Serve with a side salad..
Nutrition Table
Servings: 4
Serving size:647g
Average Serve | Average 100g | |
---|---|---|
Energy | 1370 kJ | 212 kJ |
327 Cal | 51 Cal | |
Protein | 33 g | 5.1 g |
Fat, total | 7.4 g | 1.1 g |
- Saturated | 2.6 g | 0.4 g |
Carbohydrate | 28.2 g | 4.4 g |
- Sugars | 4.8 g | 0.7 g |
Sodium | 601 mg | 93 mg |