Butternut Squash and Leek Risotto with Garlic-Ginger Tiger Prawns

Serves 2

2 syns on Extra Easy*

* providing you use the cheese as your Hex A

6 large raw tiger prawns

knob of ginger

4 cloves garlic

2 tbsp tomato purée

1 tbsp paprika

150g arborio rice

bouillon powder

125ml dry white wine

60g grated Parmesan cheese

1 large leek, sliced

a small butternut squash, quartered

Bake the butternut squash at 210°C until al dente (or as soft as you would like it). When cooked, scoop out the flesh using criss cross cuts which don't go right the way through the skin (much as you would with a mango).

Bring a saucepan of water to the boil and add the prawns. Cook for 2-3 minutes until the turn pink. Do not overcook or they will be tough. Drain, retaining the liquid, and plunge immediately into a bowl of iced water to arrest the cooking process. When cool enough to handle, peel the prawns.

Sautée the garlic and ginger in a little Fry Light until it is just beginning to go brown, then add the tomato purée and paprika plus a little of the cooking water from the prawns. Just before the risotto is ready, add the prawns to the sauce – either whole or sliced – to reheat.

Place the rice in a saucepan with some of the cooking liquid from the prawns, bring to the boil and stir continuously while the rice absorbs the liquid. Continue adding about a ladle-ful of water each time, adding the wine and bouillon powder at some stage. About half way through (the whole process usually takes 20-30 minutes), add the leeks. When the rice is cooked to your liking, add the butternut squash and stir until the squash it heated through. Take the risotto off the heat and stir in the cheese. Serve with the prawns on top.

Onion, Tomato and Bacon Risotto

Serves 2

Syn Free on Extra Easy*

* Providing you use the cheese as your Healthy Extra A

2 onions, finely chopped

1 cup arborio rice

2-3 tsp bouillon powder

boiling water

90g parmesan cheese, grated

4 rashers of bacon, all visible fat removed, grilled and chopped

2 tomatoes, de-seeded and finely chopped

Finely chopped basil to serve

Fry the onion in Fry Light for a couple of minutes, then add the rice and stir well. Add the bouillon powder and about half a cup of rice. Stir well until all the water is absorbed. Add another half a cup full of water and stir again until all the water is absorbed. Repeat until the rice is cooked – maybe 25 minutes or so.

Meanwhile, sauté the tomatoes in Fry Light for a couple of minutes until beginning to go soft but still retaining their shape.

Serve the risotto topped with the tomatoes and bacon and garnished with the basil. Alternatively you may wish to mix it all together before serving. 

 

Barley 'Risotto' with Carrot and Celery

This a slight twist on the standard risotto, and makes a pleasant change. If using pearl barley, you need to adjust the cooking time accordingly; I used barley grain which required a cooking time of 45 minutes.

Serves 2

Syn Free on Extra Easy

½ cup barley grain

1 ½ cups hot flavoursome stock

2 carrots, finely chopped

3 celery stalks, finely chopped

2 onions, finely chopped

½ pkt basil leaves, torn

3 tbsp fat free fromage frais

Sauté the onion in a little Fry Light for a few minutes, then add the barley grain and celery and stir well. Add the hot stock, a ladle full at the time, stirring well and ensuring all the liquid is cooked in before adding the next. This will take longer than normal risotto made from rice, but doesn't seem to require quite so much attention. About half way through the cooking time, add the chopped carrots and continue cooking in the same way until all the water is used up and the grains have a softer consistency but still retain a little bite. Take the pan off the heat, add the fromage frais and basil leaves and adjust the seasoning.