Spring Risotto (Cooking Light)

TamTastic

Spring Risotto


Fava beans must be shelled twice. First they're removed from their pods, then blanched, cooled slightly, and pinched to remove the outer skins. Fresh beans taste the best, but canned fava beans will also work when fresh are out of season. Look for sun-dried tomato paste with the other tomato products in the supermarket.


6 cups boiling water, divided
1 cup dried morels
2 pounds unshelled fava beans
5 cups fat-free, less-sodium chicken broth
1 tablespoon olive oil
2 cups thinly sliced leek (about 3 large)
2 garlic cloves, minced
2 cups Arborio rice
2 tablespoons sun-dried tomato paste
1 cup dry white wine
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/3 cup sliced green onions
3/4 cup (3 ounces) finely grated fresh Romano cheese

Combine 3 cups of boiling water and morels in a bowl; cover and let stand for 30 minutes. Drain mushrooms; rinse with cold water. Drain and chop.

Remove beans from pods; discard pods. Place beans in a medium saucepan with remaining 3 cups boiling water; cook beans 1 minute. Rinse with cold water. Drain; remove outer skins from beans. Discard skins.

Bring broth to a simmer in a medium saucepan (do not boil). Keep broth warm over low heat.

Heat olive oil in a large saucepan over medium-high heat. Add leek and garlic; sauté 2 minutes or until leek is tender. Add rice and tomato paste; cook 2 minutes, stirring constantly. Stir in wine, salt, and pepper; cook 1 1/2 minutes or until liquid is absorbed. Stir in 1 cup broth; cook about 2 1/2 minutes or until the liquid is nearly absorbed, stirring constantly. Add remaining broth, 1 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 20 minutes total). Stir in morels and beans; cook for 30 seconds or until thoroughly heated. Stir in green onions. Sprinkle each serving with cheese.


Yield: 8 servings (serving size: 1 cup risotto and 1 1/2 tablespoons cheese)

CALORIES 238 (22% from fat); FAT 5.9g (sat 2.2g,mono 2.9g,poly 0.4g); IRON 2.6mg; CHOLESTEROL 11mg; CALCIUM 135mg; CARBOHYDRATE 29.7g; SODIUM 648mg; PROTEIN 9.9g; FIBER 1.6g

Cooking Light, MARCH 2005

TamTastic

Spring Risotto


Fava beans must be shelled twice. First they're removed from their pods, then blanched, cooled slightly, and pinched to remove the outer skins. Fresh beans taste the best, but canned fava beans will also work when fresh are out of season. Look for sun-dried tomato paste with the other tomato products in the supermarket.


6 cups boiling water, divided
1 cup dried morels
2 pounds unshelled fava beans
5 cups fat-free, less-sodium chicken broth
1 tablespoon olive oil
2 cups thinly sliced leek (about 3 large)
2 garlic cloves, minced
2 cups Arborio rice
2 tablespoons sun-dried tomato paste
1 cup dry white wine
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/3 cup sliced green onions
3/4 cup (3 ounces) finely grated fresh Romano cheese

Combine 3 cups of boiling water and morels in a bowl; cover and let stand for 30 minutes. Drain mushrooms; rinse with cold water. Drain and chop.

Remove beans from pods; discard pods. Place beans in a medium saucepan with remaining 3 cups boiling water; cook beans 1 minute. Rinse with cold water. Drain; remove outer skins from beans. Discard skins.

Bring broth to a simmer in a medium saucepan (do not boil). Keep broth warm over low heat.

Heat olive oil in a large saucepan over medium-high heat. Add leek and garlic; sauté 2 minutes or until leek is tender. Add rice and tomato paste; cook 2 minutes, stirring constantly. Stir in wine, salt, and pepper; cook 1 1/2 minutes or until liquid is absorbed. Stir in 1 cup broth; cook about 2 1/2 minutes or until the liquid is nearly absorbed, stirring constantly. Add remaining broth, 1 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 20 minutes total). Stir in morels and beans; cook for 30 seconds or until thoroughly heated. Stir in green onions. Sprinkle each serving with cheese.


Yield: 8 servings (serving size: 1 cup risotto and 1 1/2 tablespoons cheese)

CALORIES 238 (22% from fat); FAT 5.9g (sat 2.2g,mono 2.9g,poly 0.4g); IRON 2.6mg; CHOLESTEROL 11mg; CALCIUM 135mg; CARBOHYDRATE 29.7g; SODIUM 648mg; PROTEIN 9.9g; FIBER 1.6g

Cooking Light, MARCH 2005