Tuna, tomato and artichoke risotto

Tuna, tomato and artichoke risotto

Containing less than a quarter of the fat of a regular risotto this is an easy and very healthy dish at any time of the year. It is very cheap too and uses plenty of ALDI staples so is great at the end of a long week when the cupboard and fridge are getting a little bare. Feel free to substitute any vegetable of choice for the artichokes (dry roasted pumpkin, char-grilled capsicum all work well)-just whatever you and the family enjoys or whatever is left in the fridge or cupboard. Salmon in brine is also a great substitute for the tuna but it will increase the fat content of the dish be it all as the wonderfully heart healthy omega 3 fatty fish fats and also extra calcium from those little bones in the fish too!! For an even more luxurious option. Omit the canned fish earlier on and toss through 200g Almare Smoked salmon , 400g Brannans chicken breast/breast tenderloins, grilled or 400g The Fishmonger Frozen prawns, cooked as directed with the olives etc at step 5.

Overview

  • Preparation Time: 10 minutes
  • Cooking Time: 40 minutes
  • Serves: 4
  • Main Ingredients: Imperial Grain Arborio Rice
  • Category: Main meals
  • Energy content: 380kcal/ 1596kJ per serve-see below for how to make this a 500kcal/2100kJ meal interchange.

Ingredients

  • The Olive Tree Olive Oil spray or Pure Vita canola oil spray
  • 2 teaspoons The Olive Tree extra virgin olive oil
  • 1 medium onion, peeled and finely chopped
  • 1 teaspoon StoneMill minced garlic or 1 x large clove garlic, finely chopped
  • 1 cup (180 g) Imperial Grain Arborio rice
  • 1 ½ cups(375 ml) Chefs Cupboard chicken or vegetable stock (be sure to use stock powder for a gluten free option)
  • 400 g can Carloni diced tomatoes in juice
  • 1 x 425g can Portview Tuna Chunks in Brine/Springwater or 4 x 125g Can Ocean Rise Tuna slices in Springwater(really well drained)
  • 1 medium zucchini, halved lengthwise and sliced finely
  • freshly ground black pepper and to taste
  • 1/3 cup Deli Originals Sliced Spanish black olives
  • 400g can artichoke hearts in brine drained and quartered
  • 2 tablespoons finely chopped flat-leaf parsley
  • 3 tablespoons Westacre parmesan cheese, finely grated
  • Generous handful basil leaves, roughly torn

Method

Step 1 :

Preheat the oven to 200°C. Heat a three litre ceramic ovenproof dish (with a lid) over a medium heat or a large non stick saucepan with a lid. Spray well with oil.

Step 2:

Cook the olive oil, onion, and garlic together stirring for 5 minutes, or until the onion is soft and translucent.

Step 3:

Add the rice to the dish and stir for another minute. Add the stock and the chopped tomatoes and bring to a simmer.

Step 4:

Stir in the well drained tuna, zucchini and season with black pepper to taste. Cover the dish and bake the risotto for 25 minutes, or until the rice is cooked.

Step 5:

Stir olives and artichokes through the rice mixture and return, covered, to oven for another 5 minutes.

Step 6:

Once artichokes are warmed through and rice is cooked remove from the oven and stir parsley and finely grated parmesan through mixture.

Step 7:

Spoon risotto into four serving bowls and scatter roughly torn basil leaves over the top. Serve with garden salad or steamed vegetables.

Variation: If you have no artichokes on hand substitute 1 cup frozen Market Fare peas or peas and corn mixture cooked according to packet directions and then added at step 5 in place of artichokes.

Vegetarian: Cook 4 x Lodge Farm eggs until soft boiled (6 minutes in boiling water) and add one of these quartered to each bowl just before serving the risotto.

To make this meal 500kcal/2100kJ interchange add: an extra 1/2 cup dry Imperial Grain Arborio rice and increase the Chefs Cupboard stock to a total of 625ml not 375ml at Step 3 and still have a quarter of the total dish or add 1 serve ALDI bread exchange to accompany 1 serve of risotto as above.

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