recipes_Australia_June_2017

JUNE 2017 recipes+ 61

PHOTOGRAPHY

JAMES MOFFATT

You can feel content without the guilt when you whip up a batch of this Italian fave

Low-fat makeover

Oven-baked

Capsicum Risotto

SERVES 4 PREP 5 minutes

COOK 35 minutes

NUTRITION 1987kJ; 21g fat (8g sat); 15g

protein; 41g carbohydrate; 8g fibre a serve

TRADITIONAL NUTRITION 2231kJ; 41g fat

(20g sat); 15g protein; 61g carbohydrate;

8g fibre a serve

COST $3.50 a serve

1 onion, finely chopped

Cooking oil spray

1½ cups arborio rice

21/3 cups boiling water

1 large salt-reduced vegetable stock cube

400g can salt-reduced chopped tomatoes

150g drained char-grilled capsicum,

chopped

2 tablespoons finely chopped flat-leaf

parsley

1/3 cup shaved parmesan, to serve

1 Preheat oven to 200ºC/180ºC fan-forced.

Spray the onion with oil. Heat a 2-litre

(8-cup) ovenproof flameproof dish over

moderate heat. Cook and stir onion for

3 minutes or until soft.

2 Add the rice; cook and stir for 1 minute

or until well combined. Add the boiling

water, crumbled stock cube, tomatoes

and capsicum. Bring to the boil. Remove

from heat.

3 Cover tightly with foil; bake for

30 minutes or until rice is creamy

but firm to bite. Stir in parsley.

Serve sprinkled with parmesan.

healthy makeover

+ SWAPPED IT We omitted the butter and oil used in traditional

risottos. Instead, we used a 30-second cooking oil spray.

+ REDUCED IT Because risotto can be high in sodium due to

the amount of stock used, we used salt-reduced stock cubes

and salt-reduced canned tomatoes to keep the sodium down.

+ SPRINKLED IT Instead of a large amount of parmesan stirred

through while cooking, we used a small amount of shaved

parmesan to sprinkle over the risotto just before serving,.

HOW WE DID IT