minutes). Add both cheeses and stir until the cheeses melt, stirring frequently. Remove from the heat, stir in the parsley, and season to taste with salt and freshly ground black pepper before serving.
Nutrients per serving:
Calories: 438
Fat: 17g
Saturated Fat: 9g
Cholesterol: 39mg
Carbohydrate: 48g
Protein: 21g
Fiber: 1g
Sodium: 682mg
Risotto Fritters with Wild Mushroom Sauce
Serves 4 ■ Prep time: 10 minutes ■ Cooking time: 35 minutes
This is a great recipe for leftover risotto. If you’re starting from scratch, the best idea would be to make the risotto the day before and refrigerate the mixture until you’re ready to shape it into patties. For a fresh burst of flavor, add fresh thyme, parsley, or basil to the rice mixture before shaping it.
2 tablespoons olive oil
¼ cup chopped shallots
1 cup Arborio (short grain) rice
5 cups reduced-sodium beef broth
½ cup shredded Parmesan cheese
½ ounce dried porcini mushrooms
Heat 1 tablespoon of the oil in a medium saucepan over medium heat. Add the shallots and cook for 2 minutes, until soft. Add the rice and cook for 2 minutes, until the rice is translucent, stirring frequently. Add ½ cup of the broth and simmer until the liquid is absorbed, stirring frequently. Continue adding broth once the liquid is absorbed, ½ to 1 cup at a time, and stir frequently until all the liquid is absorbed and the rice is tender, reserving 1 cup of the broth for the sauce (the entire process will take about 20 minutes). Add the cheese and stir until the cheese melts. Remove from the heat and season to taste with salt and freshly ground black pepper. Let cool completely.
Meanwhile, combine the remaining 1 cup of broth and the dried mushrooms in a small saucepan over medium heat. Bring to a simmer and cook for 10 minutes. Drain the mushrooms and strain the broth through a fine-mesh sieve, reserving the broth and the mushrooms. Transfer the broth and mushrooms to a serving bowl.
Shape the cooled risotto into 8 equal patties, each about 1 inch thick. Heat the remaining 1 tablespoon of oil in a large skillet over medium-high heat. Add the risotto patties and cook for 2 to 3 minutes per side, until golden brown. Drain on paper towels and keep warm. Serve alongside the mushroom sauce.
Nutrients per serving:
Calories: 395
Fat: 12g
Saturated Fat: 4g
Cholesterol: 10mg
Carbohydrate: 50g
Protein: 16g
Fiber: 2g
Sodium: 324mg
Chicken Fried Rice with Cumin and Apricots
Serves 4 ■ Prep time: 10 minutes ■ Cooking time: 10 minutes
This dish gives a nod to the wonderful flavor combinations of northern Africa. The smokiness of cumin pairs nicely with the sweetness of dried apricots. You may also substitute dried mango for the apricots, if desired. For added flavor, fold in chopped fresh cilantro just before serving.
2 tablespoons olive oil
½ cup chopped scallions (white and green parts)
2 cups shredded or cubed cooked chicken (such as rotisserie chicken or
leftover roasted or grilled chicken)
2 cups cooked white rice
1 cup diced dried apricots
2 teaspoons ground cumin
Heat the oil in a large saucepan over medium-high heat. Add the scallions and cook for 2 minutes, until soft. Add the chicken and cook for 2 minutes, until golden brown, stirring frequently. Add the rice, apricots, and cumin and cook for 3 to 5 minutes to heat through, stirring frequently. Season to taste with salt and freshly ground black pepper before serving.
Nutrients per serving:
Calories: 396
Fat: 11g
Saturated Fat: 2g
Cholesterol: 62mg
Carbohydrate: 49g
Protein: 25g
Fiber: 3g
Sodium: 65mg
Rice Salad with Grape Tomatoes, Zucchini, and Smoked Turkey
Serves 4 ■ Prep time: 10 to 15 minutes
Rice salads are a nice change from traditional pasta salads, and they travel well for picnics and other away-from-home gatherings. When you buy the turkey for this dish, buy it from the deli unsliced so you can dice it yourself.
2 cups cooked white rice
8 ounces smoked turkey, diced
1 medium zucchini,
Nutrients per serving:
Calories: 438
Fat: 17g
Saturated Fat: 9g
Cholesterol: 39mg
Carbohydrate: 48g
Protein: 21g
Fiber: 1g
Sodium: 682mg
Risotto Fritters with Wild Mushroom Sauce
Serves 4 ■ Prep time: 10 minutes ■ Cooking time: 35 minutes
This is a great recipe for leftover risotto. If you’re starting from scratch, the best idea would be to make the risotto the day before and refrigerate the mixture until you’re ready to shape it into patties. For a fresh burst of flavor, add fresh thyme, parsley, or basil to the rice mixture before shaping it.
2 tablespoons olive oil
¼ cup chopped shallots
1 cup Arborio (short grain) rice
5 cups reduced-sodium beef broth
½ cup shredded Parmesan cheese
½ ounce dried porcini mushrooms
Heat 1 tablespoon of the oil in a medium saucepan over medium heat. Add the shallots and cook for 2 minutes, until soft. Add the rice and cook for 2 minutes, until the rice is translucent, stirring frequently. Add ½ cup of the broth and simmer until the liquid is absorbed, stirring frequently. Continue adding broth once the liquid is absorbed, ½ to 1 cup at a time, and stir frequently until all the liquid is absorbed and the rice is tender, reserving 1 cup of the broth for the sauce (the entire process will take about 20 minutes). Add the cheese and stir until the cheese melts. Remove from the heat and season to taste with salt and freshly ground black pepper. Let cool completely.
Meanwhile, combine the remaining 1 cup of broth and the dried mushrooms in a small saucepan over medium heat. Bring to a simmer and cook for 10 minutes. Drain the mushrooms and strain the broth through a fine-mesh sieve, reserving the broth and the mushrooms. Transfer the broth and mushrooms to a serving bowl.
Shape the cooled risotto into 8 equal patties, each about 1 inch thick. Heat the remaining 1 tablespoon of oil in a large skillet over medium-high heat. Add the risotto patties and cook for 2 to 3 minutes per side, until golden brown. Drain on paper towels and keep warm. Serve alongside the mushroom sauce.
Nutrients per serving:
Calories: 395
Fat: 12g
Saturated Fat: 4g
Cholesterol: 10mg
Carbohydrate: 50g
Protein: 16g
Fiber: 2g
Sodium: 324mg
Chicken Fried Rice with Cumin and Apricots
Serves 4 ■ Prep time: 10 minutes ■ Cooking time: 10 minutes
This dish gives a nod to the wonderful flavor combinations of northern Africa. The smokiness of cumin pairs nicely with the sweetness of dried apricots. You may also substitute dried mango for the apricots, if desired. For added flavor, fold in chopped fresh cilantro just before serving.
2 tablespoons olive oil
½ cup chopped scallions (white and green parts)
2 cups shredded or cubed cooked chicken (such as rotisserie chicken or
leftover roasted or grilled chicken)
2 cups cooked white rice
1 cup diced dried apricots
2 teaspoons ground cumin
Heat the oil in a large saucepan over medium-high heat. Add the scallions and cook for 2 minutes, until soft. Add the chicken and cook for 2 minutes, until golden brown, stirring frequently. Add the rice, apricots, and cumin and cook for 3 to 5 minutes to heat through, stirring frequently. Season to taste with salt and freshly ground black pepper before serving.
Nutrients per serving:
Calories: 396
Fat: 11g
Saturated Fat: 2g
Cholesterol: 62mg
Carbohydrate: 49g
Protein: 25g
Fiber: 3g
Sodium: 65mg
Rice Salad with Grape Tomatoes, Zucchini, and Smoked Turkey
Serves 4 ■ Prep time: 10 to 15 minutes
Rice salads are a nice change from traditional pasta salads, and they travel well for picnics and other away-from-home gatherings. When you buy the turkey for this dish, buy it from the deli unsliced so you can dice it yourself.
2 cups cooked white rice
8 ounces smoked turkey, diced
1 medium zucchini,
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