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Making healthy risotto involves controlling fat, using low-sodium broth, adding vegetables and fish or chicken, and sautéing with little oil. Wine can be added for flavor, and cheese should be used sparingly. Adding protein turns it into a main course.
Controlling the amount of fat, using low-sodium broth, and adding lots of vegetables and some fish or chicken are helpful tips for making healthy risotto. Using wine with stock is a tasty way to ramp up the flavor without adding fat. A properly prepared risotto shouldn’t require the addition of butter before serving, but rather just a small amount of cooking oil to brown the vegetables and grain. Any grain, such as Arborio rice, barley or quinoa, can be used to make a healthy risotto.
Onion, garlic and vegetables such as leeks, green beans, zucchini and broccoli should be sauteed using as little oil as possible. Some water could be used to lightly steam the vegetables, but they definitely shouldn’t be boiled. A small amount of oil should also be used for sautéing grain, as this can really bring out the flavor of quinoa, barley, rice, or other grains. After the vegetables and grains have been sauteed, the next step in making a healthy risotto is to combine the wine with the stock in the pan.
It is important to keep stirring the broth and wine mixture. The wine should simmer until the volume of the liquid is reduced by about half. This will ensure that the alcohol is sufficiently burned off. Otherwise, the flavor won’t be as rich and may spoil the overall taste of the healthy risotto. A white wine and low sodium chicken or vegetable broth can work well for most risottos.
Pieces of cooked fish or lean chicken can be mixed into the finished risotto. Another possibility is to mix with spinach leaves and parmesan just before serving. To make a healthy risotto, care must be taken not to use too much cheese, as this can greatly increase the fat and calorie count and the amount of sodium in the dish. One tip for making risotto healthier when using cheese is to sprinkle it on when serving rather than mixing it in beforehand.
A great tip to remember is that when a protein is added to risotto, it transforms from a side dish into a main course. With protein, grains and produce in one dish, plus a sprinkle of cheese for the dairy, all major food groups are considered. When using fish in a healthy risotto, adding some fresh lemon juice for extra flavor can be a great idea. This can also be a good idea when using beans instead of fish or chicken.
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