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Seafood Risotto Categories: main dish, low fat, seafood 2/3 cup chopped onions 1/3 cup diced sweet red peppers 2 teaspoons extra-virgin olive oil 1 cup uncooked Arborio rice 2 cups defatted chicken broth 1/8 teaspoon turmeric 1 1/4 cups bottled clam juice; divided 1 can chopped tomatoes; well drained 1/4 cup finely-diced well-trimmed country h 1/2 cup frozen green peas 1 teaspoon nondiet tub-style canola or corn-oil margarine or butter 8 ounces medium shrimp; peeled, deveined 2 tablespoons chopped fresh parsley leaves 1/2 teaspoon chili powder 1/4 teaspoon dried thyme leaves 1/8 teaspoon freshly-ground white pepper Salt; to taste 6 ounces bay scallops or quartered sea scall In a 2-quart round microwave-safe casserole, combine the onions, red peppers and oil. Microwave on high power for 1 1/2 to 2 minutes, or until the onions are limp. Stir in the rice. Microwave on high power for 1 1/2 minutes longer. Stir in the broth, turmeric and 1 cup of the clam juice. Loosely cover with wax paper and microwave on high power for 10 minutes. Stir the mixture well and rotate the casserole a quarter turn. Continue microwaving, uncovered, for 7 to 9 minutes longer, or until the rice is almost tender and most of the liquid has been absorbed. Stir in the tomatoes, ham and peas. Microwave on medium power (50%) for 2 minutes. Cover lightly with wax paper and let stand for 5 minutes. Meanwhile, in a 12-inch nonstick skillet over medium-high heat, melt the margarine or butter. Stir in the shrimp, parsley, chili powder, thyme, white pepper, salt and 2 tablespoons of the remaining clam juice. Cook, stirring, for 2 minutes; if the skillet starts to boil dry, add the remaining 2 tablespoons of clam juice. Add the scallops and cook for 1 to 2 minutes longer, or until the shrimp is pink and curled and the scallops are cooked through. Stir the seafood into the rice. This recipe yields 5 servings. Comments: This easy main-dish risotto combines the appealing creaminess of Arborio rice with ham and succulent seafood. Since the rice is cooked in the microwave instead of on the stove, there is no need for the constant stirring risotto usually demands. This is an eye-catching dish, with turmeric-tinted rice brightened by red peppers, green peas and shrimp. Nutritional Information Per Serving: Calories: 287; Fat: 4 grams (13% of calories); Cholesterol: 92 milligrams; Sodium: __ milligrams; Fiber (grams) 1.8. Source: "Prevention's Recipe Archive at http://www.prevention.com/cooking" S(Formatted for MC5): "12-29-1999 by Joe Comiskey - jcomiskey@krypto.net" - - - - - - - - - - - - - - - - - - - Per serving: 118 Calories (kcal); 3g Total Fat; (22% calories from fat); 11g Protein; 12g Carbohydrate; 69mg Cholesterol; 307mg Sodium Food Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates NOTES : Weight Watcher points calculated at 6 Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Contributor: n/a Yield: 5 servings Preparation Time: 0:00 |
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