Recipe: Risotto Primavera

Risotto Primavera
From: The American Institute for Cancer Research

3 cups defatted chicken stock or broth
1 small green zucchini squash
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
Juice of 1/2 lemon
1 small garlic clove, minced
1/2 cup fresh or frozen baby green peas
1/4 cup chopped flatleaf parsley
1 Tbsp. low fat yogurt
2 Tbsp. grated Parmigiano-Reggiano cheese
Salt and freshly ground pepper

Heat the chicken stock to boiling. Set it aside.

Halve the squash lengthwise. Scoop out the seeds with the tip of a teaspoon. Cut the squash into 1/2-inch pieces. Place in a bowl. Add the sliced asparagus and carrot.

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

Begin adding the hot broth, a half-cup at a time. Stir well after each addition. Cook until the rice is almost dry before adding more broth.

When most of the broth has been used and the rice is almost done but still has a hard core, which takes about 15-18 minutes, add the rest of the reserved vegetables and parsley. Make the final addition of broth and cook until the rice is al dente, 3-4 minutes. Remove the pot from the heat.

Stir in the yogurt and grated cheese. Season to taste with salt and pepper. Serve immediately.

Makes 4 servings, each containing 323 calories and 5 grams of fat.