Bean and Shrimp Risotto
This deliciously hearty, low-fat and nutritious version of creamy risotto is comfort food, Italian-style.
1 1/2 cups chopped onion
4 cloves garlic, minced
1 tablespoon olive oil
3 to 4 ounces mushrooms, sliced
1 1/2 cups arborio rice
3 (14-ounce) cans fat-free reduced-sodium chicken broth
1 pound peeled, deveined shrimp
1 cup snap peas
1 (15-ounce) can kidney beans, drained and rinsed
1 medium tomato, chopped
1/2 cup freshly grated Parmesan or asiago cheese
Salt and ground black pepper pepper, to taste
- Sauté onion, garlic and mushrooms in oil in large saucepan until tender, 5 to 8 minutes. Stir in rice and cook 2 to 3 minutes.
- Heat broth to boiling in medium saucepan; reduce heat to low. Add 1 cup broth to rice and cook, stirring constantly, until broth is absorbed, 1 to 2 minutes. Slowly add 2 cups broth and simmer, stirring until broth is absorbed.
- Add shrimp, snap peas, and remaining broth to saucepan. Cook, stirring frequently, until rice is just tender and liquid absorbed, 5 to 10 minutes. Add beans and tomatoes; cook 2 to 3 minutes longer. Stir in cheese; season to taste with salt and pepper.
Makes 6 servings.
Nutritional Information Per Serving (1/6 of recipe): Calories 412; Fat 7g; % Calories from Fat 15; Carbohydrate 58g; Folate 56mcg; Sodium 664mg; Protein 28g; Dietary Fiber 7g; Cholesterol 122mg.
Recipe and photograph provided courtesy of The Bean Education & Awareness Network.