Mushroom Risotto with Ricotta Cheese
(Available only in Cantonese)
Sally Shi-Po POON, Hong Kong Nutrition Association and Registered
Dietitian (UK) said, "Vegetable stock is made with a variety of fresh
vegetables. It is rich in potassium, which can help maintain blood
pressure in a normal range. In addition, as the vegetable stock is
salt-free, it is healthier than canned soups, which are often seasoned
with salt. Mushrooms are rich in."
Ingredients: (Serve 1)
| Risotto | 50 g |
| Vegetable stock | 200 mL |
| Green zucchini, diced | 20 g |
| Yellow zucchini, diced | 20 g |
| Tomato, diced | 10 g |
| Button mushroom, diced | 30 g |
| Shiitake mushroom, diced | 30 g |
| Ricotta cheese (low fat) | 10 g |
| Parsley, chopped | 5 g |
Seasonings:
| Olive oil | 2 g |
| Pepper | 1.5 g |
Ingredients of Vegetable stock(to make 2 L) :
| Celery | 300 g |
| Carrot | 300 g |
| Onion | 300 g |
| Leek | 200 g |
| Tomato | 300 g |
| Bay leave | 1 g |
| Fresh thyme | 3 g |
| Garlic | 5 g |
| Parsley | 10 g |
| Water | 3 L |
Cooking Method:
| 1. | Clean the vegetables and cut into 1-inch sections. |
| 2. | Bring the water to the boil and add the celery, carrot, onion, leek, tomato, bay leave, fresh thyme, garlic and parsley. |
| 3. | Cook the vegetables on high flame for 5 to 10 minutes, stir frequently until the smell comes out. |
| 4. | Afterwards, switch to low flame and let simmer for 20 minutes, then uncover the pot and let simmer another 1.5 hours. Strain and discard the vegetables. Set the stock aside. |
Cooking Method:
| 1. | Cook the risotto in vegetable stock for about 10 minutes. Set aside. |
| 2. | Cook the green and yellow zucchinis, tomato, button mushrooms and shiitake mushrooms with olive oil in a saute pan for 1-2 minutes. |
| 3. | Add the risotto and cook for 5 minutes. |
| 4. | Mix the risotto with half of ricotta cheese. |
| 5. | Put the remaining cheese on top of the risotto and garnish with chopped parsley. Serve. |
Per serving:
| Energy (kcal) | 239 |
| Carbohydrate (g) | 45 |
| Protein (g) | 7 |
| Fat (g) | 3 |
| Sugar (g) | 3 |
| Sodium (mg) | 26 |
The energy and nutrient content are estimated according to information from
the USDA Nutrient Data Laboratory. Values are for reference use only.
This recipe is provided by Mezzo, Regal Kowloon Hotel.
Extract from CookSmart, Issue 21
