Turkey Risotto with Peas and Mushrooms
(makes 6 servings)
|5 to 6||cups (1200 to 1440 ml) turkey stock or fat-free, no-salt-added canned chicken broth|
|olive oil cooking spray|
|1||small onion, 4 ounces (120 g), minced|
|1 1/2||cups (225 g) Italian short-grain rice, such as Arborio or Carnaroli|
|1/2||cup (120 ml) dry white wine|
|8||ounces (240 g) sliced mushrooms|
|1/2||tablespoon (7.5 ml) crushed dried thyme|
|1 1/2||cups (235 g) diced, cooked turkey|
|1||cup (150 g) frozen baby peas|
|1/2||teaspoon (2,5 ml) salt (optional)|
|fresh ground pepper to taste|
|2||tablespoons (30 g) freshly grated Parmesan Cheese|
- Pour the stock into a saucepan; bring to a boil. Reduce heat to keep at a slow simmer.
- Lightly coat a large deep cooking pot with cooking spray and add the onion. Saute over medium heat until transparent and wilted, about 4 minutes. Add the rice and stir to coat.
- Add the wine and bring to a boil, stirring until it evaporates. Add the hot stock, 1 cup (240 ml) at a time, stirring constantly until the stock is absorbed. Continue to add stock, stirring after each addition.
- While the risotto is cooking. saute the mushrooms in a nonstick pan sprayed with cooking spray until barely done, about 3 to 4 minutes. Set aside.
- Stir the thyme, turkey, peas, and salt (if using) into the risotto with the last addition of stock. Continue to stir and when the liquid is absorbed, add the cooked mushrooms and heat through. Serve immediately in shallow pasta bowls. Season with pepper and sprinkle with Parmesan cheese.
|Per serving:||297 calories (9% calories from fat), 19 g protein, 3 g total fat (1.1 g saturated fat), 47 g carbohydrate, 4 g dietary fiber, 28 mg cholesterol, 127 mg sodium|
|Diabetic exchanges:||1 1/2 lean protein, 3 carbohydrate (2 1/2 bread/starch, 2 vegetable)|