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Seafood and Lemon Risotto

This recipe is reprinted with permission from the American Heart Association Low-Fat, Low-Cholesterol Cookbook, Second Edition, copyright © 1997 by the American Heart Association. Published by Random House, Inc. Available from booksellers everywhere.

Creamy lemon-flavored rice joins scallops and shrimp in this hearty entrée, made colorful by snow peas and red bell pepper. This recipe uses a streamlined preparation method that lets you stir less than in most other risotto recipes.

Ingredients

Vegetable oil spray
1 medium leek, sliced
2 cloves garlic, minced, or 1 teaspoon bottled minced garlic
1 cup Arborio rice (about 8 ounces)
1-1/2 cups low-sodium chicken broth
1/2 cup low-sodium chicken broth
1 cup dry white wine or nonalcoholic white wine
8 ounces bay scallops, rinsed
8 ounces medium shrimp in shells, rinsed, peeled, and deveined
3 ounces fresh snow pea pods, trimmed and halved crosswise
1/2 medium red bell pepper, chopped
3 tablespoons grated or shredded Parmesan cheese
2 tablespoons chopped fresh basil or 2 teaspoons dried, crumbled
1-1/2 to 2 tablespoons finely shredded lemon rind
Grated or shredded Parmesan cheese (optional)

Directions

Spray a medium saucepan with vegetable oil spray. Cook leek and garlic over medium-low heat for about 5 minutes, or until leek is tender.
Add rice. Stir well. Cook for 5 minutes, stirring often.
Add 1-1/2 cups of broth. Bring to a boil over high heat, stirring occasionally. Reduce heat and simmer, uncovered, for 5 minutes, stirring occasionally.
Add remaining chicken broth and wine. Increase heat to medium and cook for 5 to 8 minutes, stirring constantly (a small amount of liquid should remain). Add scallops, shrimp, pea pods, and bell pepper. Cook, stirring constantly, until liquid is almost absorbed, about 5 minutes (rice should be just tender and slightly creamy).
Stir in 3 tablespoons Parmesan, basil, and lemon peel. Heat through. Serve immediately. Serve with additional Parmesan, if desired.
Serves 4

Cook's Tip

For proper consistency, carefully regulate the cooking temperature so the risotto boils lightly, not vigorously. If the liquid is absorbed before the rice reaches the just-tender stage, add more broth, wine, or water, a little at a time. Arborio rice is usually used in risottos, but you can substitute a medium-grain rice if you prefer. It won't be quite as creamy, however.

Nutrient Analysis
Calories: 294
Proteins:
Carbohydrates:
Total fat: 3g
Saturated: 1g
Polyunsaturated: 1g
Monunsaturated:
Cholesterol:
Fiber:
Sodium: 243mg
Potassium:
Calcium: