Seafood Risotto

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Preparation : 10 min Cooking : 20 min
460 calories/serving

Ingredients

1 1/2 cup chicken broth, low-sodium 12.8 fl.oz
4 tsp olive oil 0.7 fl.oz
1 shallots, finely chopped 1.5 oz
5 oz cuttlefish, or squid, cut into pieces
3/4 cup arborio rice 5.3 oz
1 pinch saffron powder 0.1 oz
1/4 cup white wine 2.2 fl.oz
4 tbsp frozen peas 1 oz
20 shrimp, small size, cooked 3.9 oz
ground pepper to taste [optional]
1 pinch salt [optional]
2 tsp fresh dill, finely chopped 0.1 oz

Before you start

A pressure-cooker will reduce the risotto cooking time to 7 min. The quantities given here are based on this recipe served as main course.

Method

  1. Heat the broth in a small saucepan on the stove or in a microwave oven. Keep it warm while cooking the risotto (about 20 min).
  2. Heat the oil in a large skillet or saucepan. Sauté the shallot 2-3 min, until it becomes translucent. Add the cuttlefish then sauté 3 min with stirring. Add the rice then cook 1-2 min, with constant stirring, until the rice grains are well toasted and translucent. Add the saffran and deglaze with the wine.
  3. Cook the risotto, using the warmed broth until the rice is creamy but still al dente.
  4. Meanwhile, 5 min before the end of the risotto cooking, cook the peas in a small pot of boiling water. Add the shrimp to warm it up. Well drain the peas and shrimp, then add them to the risotto.
  5. Remove the risotto pan from the heat and let stand for 2 min. Season with salt (not much if the broth is salty) and pepper to taste. Sprinkle with chopped dill and serve.

Nutrition Facts Table

per 1 serving (220 g)

Amount

% Daily Value

Calories

460

Fat

8 g

12 %

Saturated 1.2 g
+ Trans 0 g

6 %

Cholesterol

220 mg

Sodium

510 mg

21 %

Carbohydrate

66 g

22 %

Fibre

2 g

7 %

Sugars

1 g

Net Carbs

64 g

Protein

34 g

Vitamin A

22 %

Vitamin C

14 %

Calcium

13 %

Iron

58 %
More info

Claims

This recipe is :
Excellent source of  :
Copper, Iron, Magnesium, Niacin, Phosphorus, Potassium, Selenium, Vitamin B12, Vitamin B2, Zinc
Good source of  :
Vitamin A, Vitamin B6, Vitamin E
Source of  :
Calcium, Folacin, Manganese, Pantothenic Acid, Vitamin B1, Vitamin C, Vitamin K
Low  :
Saturated Fat
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables ½
Meat and Alternatives 3 ½
Fats 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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