Really healthy rice and risotto dishes: King prawn lemon and courgette risotto

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This simple risotto is a great week night dish; but it still feels like a treat, thanks to the rich texture and sophisticated flavours.

Prawns are a protein packing low-fat source of goodness. Make sure they are from a sustainable source.

Wholegrain risotto rice is much healthier, however it needs to be soaked overnight, so be prepared!

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Serves:          4-6

Prep time:     15 minutes

Cook time:     45 minutes 

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ingredients

  • 1 ½ l fish stock

  • 3 tablespoons extra virgin olive oil

  • 1 onion, finely chopped

  • 2 cloves garlic,

  • chopped

  • 120ml white wine

  • 300g wholegrain risotto rice (Arborio), or normal arborio

  • 1 lemon, zested and ½ the juice

  • Large knob of butter

  • 400g frozen raw king prawns, defrosted

  • 2 medium courgettes, diced

  • 1 tablespoon chopped flat leaf parsley

  • freshly ground black pepper, to taste

  • 2-3 tbsp crème fraiche

  • Parmesan cheese

Method

  1. Heat up the fish stock in a pot. Keep warm on low heat.

  2. Heat oil in a frying pan over low heat; add onion and cook until softened, about 5 minutes. Add ½ the chopped garlic and stir to coat in oil and cook for a minute. Turn the heat up slightly, add rice, allow to toast for a few minutes, until rice becomes translucent and has absorbed the oil. Add the white wine and cook until the alcohol has evaporated. Reduce heat to medium; add the stock, a ladle at a time, stirring after each addition and adding the next one only when the first one is fully absorbed. The rice will take about 25 minutes to fully cook.

  3. Heat a large knob of butter in a separate non-stick pan over a medium high heat and add the remaining garlic, courgette and prawns, cook for 3-4 minutes or until the prawns are cooked through, season with black pepper and a little salt if required, the stock may be quite salty.

  4. Once the rice is cooked, add lemon zest and juice of half the lemon (the remaining half is cut into wedges for serving). Remove from heat, stir in the prawn, courgette and garlic mixture and crème fraiche. Garnish with freshly chopped parsley; let stand for 5 minutes. Season to taste with black pepper and serve. Serve with the remaining lemon cut into wedges and grated parmesan cheese.

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