Risotto is not quick, but it’s easy. I’m a great fan, it’s very filling but can be a bit fatty so maybe not one for you if you’re calorie counting. Also not one if you’re exchange counting. Takes 30-40 minutes from scratch. Rices differ slightly by brand, so check your packet for how many exchanges it will be.
200g arborio rice
1 onion
1 courgette
2 carrots
1 pepper
lump of butter
2l stock – for this use the vegetarian (NOT vegan) Bouillion
300ml white wine
Wooden spoon
Large frying pan
Chopping board
Knife
Chop the vegetables. Chop the onion and over a low-medium heat fry it gently in the butter. When it’s turning yellow, add the rice and stir with a wooden spoon for about 2 minutes. Once the rice seems to be absorbing the butter, add the wine. At this point, add chopped carrot and courgette and stir until the wine has evaporated, then add stock by the ladle, stirring until the liquid has evaporated before adding the next ladle. Depending on how hot and fast you are cooking it, you may not need to add all the stock. When the carrot is beginning to be less crunchy, add the pepper. Continue adding the stock until you have cooked vegetables, cooked rice (it will no longer have a hard centre) and a creamy sauce.
For other members of the family, you can fry some chicken breasts and add to their portions when the cooking is over.
PKU Cookery 