Risotto is rich, indulgent, and a real treat. And the good news is that not all treats have to count as a cheat, with this prawn and tomato risotto recipe clocking in at just 500 calories. Topped with leeks, cheese, and parsley, try this the next time you fancy cooking up a healthy dish that’s bursting with flavour.
Preparation time: 45 minutes
Cooking time: 30 minutes
Serves: 2
Ingredients
- 1 leek
- 1 bunch of flat leaf parsley
- 20g vegetable stock paste
- 175g risotto rice
- 150g king prawns
- 2 garlic cloves
- ½ red chilli
- 2 tbsp tomato puree
- 2 tbsp cider vinegar
- 40g grated hard Italian style cheese
- 750ml water (to add to the stock)
Method
1. Trim the root and the dark green leafy part from the leek. Halve lengthways and thinly slice widthways. Peel and grate the garlic (or use a garlic press). Roughly chop the parsley, stalks and all. Halve the chilli lengthways, deseed, then thinly slice.
Pour the water for the stock into a pan and add the veg stock paste. Put the pan on high heat and bring to boil. Stir, then reduce to low heat to keep it warm.
2. Heat a drizzle of oil in a large pan on medium heat. Once it’s hot, add the leek and fry until softened, 4-5 minutes. Stir occasionally.
Once soft, stir in the garlic and tomato puree (and a drizzle more oil if it’s a bit dry). Stir and cook for 1 minute. Add the rice, then stir and cook for 1 minute until the edges of the rice are translucent. Add the cider vinegar and allow it to evaporate, 30 seconds.
3. Stir a ladle of stock into the rice pan. When the stock has been absorbed by the rice, stir in another ladle of stock.
Keep the pan on medium heat and continue stirring in stock, letting it absorb each time. The cooking time should be 20-25 minutes. Your risotto is done when the rice is ‘al dente’ – cooked through but with a tiny bit of firmness left in the middle.
TIP: You may not need all your stock, or you may need to add a bit of extra water.
4. When the risotto has 5 minutes cooking time left, stir in the prawns and simmer until they’re cooked, 5 minutes.
IMPORTANT: Wash your hands and equipment after handling raw prawns. The prawns are cooked when pink on the outside and opaque on the inside.
5. Once cooked, remove the risotto from the heat and add the hard Italian style cheese, a knob of butter (if you have some), and half of the parsley. Stir vigorously until the cheese and butter have melted.
6. Taste the risotto and season with salt and pepper if needed.
Serve your prawn and tomato risotto in bowls with the red chilli (use less chilli if you don’t enjoy heat) and remaining parsley sprinkled on top.
Enjoy!
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