Recipe: Low Fat Risotto Primavera

Risotto Primavera
From: the American Institute for Cancer Research

3 cups fat-free, reduced-sodium chicken stock or broth
1 small green zucchini squash in 1/2-inch dice
6 thin asparagus stalks, cut in 1/2-inch pieces, tips reserved
1 medium carrot, halved lengthwise and thinly sliced
1 Tbsp. extra-virgin olive oil
1/4 cup finely chopped Spanish onion
1 cup Arborio rice
2 tsp. lemon juice, preferably fresh
1 small garlic clove, minced
1/2 cup fresh or frozen baby green peas
1/4 cup chopped flat-leaf parsley
1 Tbsp. low-fat yogurt
2 Tbsp. grated Parmigiano-Reggiano cheese
Salt and freshly ground black pepper, to taste

Heat the chicken stock to boiling. Set it aside.
Place zucchini in a large bowl. Add asparagus and carrot and mix in.

Heat oil in deep saucepan over medium-high heat. Add onion and saut until translucent, about 2 minutes. Mix in rice until coated with oil and opaque, about 1 minute. Add lemon juice, stirring until rice is almost dry, less than 1 minute. Mix in garlic and half the chopped vegetables. Cook one minute.

Add hot broth, a half-cup at a time, stirring well after each addition. Cook, stirring continually, until rice is almost dry before adding more broth. When most of the broth has been used and rice is almost done but has a hard core, about 15 to 18 minutes, add remaining vegetables and parsley. Add the last of the broth and cook until rice is tender but still al dente (offering a slight resistance when bitten into, but not soft), about 3 to 4 minutes.
Remove pot from heat. Stir in yogurt and cheese. Season to taste with salt and pepper. Serve immediately.

Makes 5 servings.

Per serving: 237 calories, 3 g. total fat (less than 1 g. saturated fat), 42 g. carbohydrate, 7 g. protein, 3 g. dietary fiber, 409 mg. sodium.