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This deliciously hearty, low-fat and nutritious
version of creamy risotto is comfort food, Italian-style.
Bean and Shrimp Risotto
- 1 1/2 cups chopped onion
4 cloves garlic, minced
1 tablespoon olive oil
3 to 4 ounces mushrooms, sliced
1 1/2 cups Arborio rice
3 (14-ounce) cans fat-free reduced-sodium chicken broth
1 pound peeled, deveined shrimp
1 cup snap peas
1 (15-ounce) can kidney beans, rinsed, drained
1 medium tomato, chopped
1/2 cup (2 ounces) shredded Parmesan or Asiago cheese
Salt and pepper, to taste
- Sauté onion, garlic and mushrooms
in oil in large saucepan until tender, 5 to 8 minutes. Stir in
rice and cook 2 to 3 minutes.
- Heat broth to boiling in medium saucepan;
reduce heat to low. Add 1 cup broth to rice and cook, stirring
constantly, until broth is absorbed, 1 to 2 minutes. Slowly add
2 cups broth and simmer, stirring until broth is absorbed.
- Add shrimp, snap peas, and remaining broth
to saucepan. Cook, stirring frequently, until rice is just tender
and liquid absorbed, 5 to 10 minutes. Add beans and tomatoes;
cook 2 to 3 minutes longer. Stir in cheese; season to taste with
salt and pepper.
Makes 6 servings.
Nutrient Information Per serving: Calories
412; Fat 7g; % Calories from Fat 15; Carbohydrate 58g; Folate
56mcg; Sodium 664mg; Protein 28g; Dietary Fiber 7g; Cholesterol
122mg
Recipe provided courtesy of The Bean Education
& Awareness Network.
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