Name: Seafood risotto
Prep time: 10 minutes
Cook time: 30 minutes
Yield: 3
Ingredients: 1 tsp rapeseed oil; 1 onion, finely chopped; 1 low-salt vegetable stock cube, dissolved in 900ml water; 1 yellow pepper, finely chopped; 1 clove garlic, crushed; good pinch white pepper; 15g parsley, finely chopped, plus 1 tbsp to serve; 150g Arborio (risotto) rice; 1 salmon steak (approx. 125g), cubed and skin removed; 100g cooked peeled prawns; 50g squid rings; 50g natural low-fat yogurt; grind black pepper; pinch freshly chopped parsley

A lower-fat version of a classic risotto that's still creamy and indulgent.

Serves

Prep

10 minutes

Cook

30 minutes

Nutritional Information:

Each 554g serving contains (excludes serving suggestion)

KCal: 374
Carbs: 49.4g
Fibre: 3.2g
Protein: 21.4g
Fat: 9.4g
(Low)
Saturates: 1.6g
(Low)
Sugars: 6.8g
(Low)
Salt: 0.78g
(Low)
Fruit/Veg Portion: 1

What makes a healthy, balanced diet?

Ingredients

1 tsp rapeseed oil
1 onion, finely chopped
1 low-salt vegetable stock cube, dissolved in 900ml water
1 yellow pepper, finely chopped
1 clove garlic, crushed
good pinch white pepper
15g parsley, finely chopped, plus 1 tbsp to serve
150g Arborio (risotto) rice
1 salmon steak (approx. 125g), cubed and skin removed
100g cooked peeled prawns
50g squid rings
50g natural low-fat yogurt
grind black pepper
pinch freshly chopped parsley

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Method

Step 1

Heat the oil in a pan and cook the onion for 5 minutes.

Step 2

In a separate pan, heat the stock, simmering gently and leave on a very low heat.

Step 3

Add the yellow pepper, garlic, white pepper and half the parsley to the onion, stir for 1 minute and add the rice. Stir for 2 minutes, then add two ladles of stock, enough to just cover the rice, and stir.

Step 4

Stirring the rice regularly, add the hot stock a little at a time, so the rice is just covered. The risotto should be very gently bubbling.

Step 5

After 20 minutes, add any remaining stock and the salmon. Stir for another 3 minutes, add the prawns and squid, cook for 2 minutes then test the rice to make sure its cooked ‘al dente’ (slightly firm) and ensuring the salmon is thoroughly cooked through.

Step 6

Finally, vigorously stir in the remaining parsley and the yogurt, cover and allow to stand 2 minutes. Sprinkle with black pepper and parsley before serving.

Recipe tips

You can use frozen, defrosted prawns and squid.
Keep stock simmering in a separate saucepan, so it’s hot when you add to the rice and doesn’t reduce the temperature and stop the rice cooking. Add a little at a time; if you run out just add a little boiling water.
Stirring regularly, with a wooden spoon, means rice releases its starch and ensures a creamy texture.