Market fresh mushrooms
I have to admit I love Italian food. Pasta, pizza, gnocchi, risotto and of course gelato are all on my favourite foods list. They are, however, not so kind to my waist line. Instead of missing out on them all together, I’ve been experimenting with reducing the calories and not the deliciousness! The result – low calorie mushroom risotto. It’s probably not something you’d feed a hungry boy but it definitely satisfies my mid-week Italian cravings.
Just a few simple ingredients
It doesn’t take much to whip up a risotto. Jamie Oliver told me (personally of course…or it could have been on ‘Jamie Does’ a few weeks ago) that all you need is an onion, arborio rice and stock and then from there you add whatever flavours your heart desires. I used mushrooms, basil, spinach, parmesan and pepper to spice mine up.
Sautee the onion
Sautee one finely chopped onion (I used my chopper), in one tbs of olive oil until nearly transparent. I was advised by someone, somewhere to use a wooden spoon for risotto, so I do as I’m told. I have no idea why you’re meant to though so if anyone can enlighten me I’d be most appreciative.
Add the rice
Next step, add 1 cup of arborio rice and stir until it glistens.
Add the stock a little at a time
Now comes the tiring part. Add the stock about half a cup at a time. Don’t add the next lot until it has been absorbed by the rice. You don’t have to stir constantly but make sure you scrape the bottom well or you’ll end up with crusty risotto and no one likes that (no one I know anyway!).
Mushroom time
Now it’s time to add your 500g of chopped mushrooms. You can use any type of mushroom you like. Mix them around until they’re well coated in rice and onion and continue until they reach your desired ‘doneness’.
In goes the spinach
This is my calorie-reducing trick – add a bag of spinach. I do this for all types of one-pot meals like curries, stews etc. It reduces to practically nothing and doesn’t really taste like much but can make a 4-serve meal stretch to 5.
Almost finished
Once the spinach is well concealed, turn off the heat and add your finishing touches.
The flavour
I added a few big leaves of basil (fresh from my garden) a handful of grated fresh parmesan and some pepper. You can add salt if you like but the stock and the parmesan make it quite salty on their own. Stir them through, dish it up and voila… risotto for only 270 calories! What’s for dessert?
Mushroom & basil risotto
This recipe also freezes very well. I like to keep it on hand for quick dinners when I’m feeling lazy or a delicious lunch on a cold day.
Basil & Mushroom Risotto – serves 5, 270 calories per serve
2 cups of chicken stock (warm)
2 cups warm water
1 tbs olive oil
1 onion finely chopped
1 cup Arborio rice
500g mushrooms, chopped
1 handful of grated parmesan
2 tbs shredded basil
1 bag of baby spinach
Freshly ground black pepper
Heat the oil in a large saucepan. Add the onions and sautee until transparent. Add the rice and stir through until it glistens.
Add hot stock/water mix about 1/2 a cup at a time, waiting until stock is absorbed before adding the next lot of stock (don’t forget to stir and scrape the bottom).
Once stock is absorbed, add mushrooms and cook for approximately 2 minutes. Add the spinach and stir through until it is wilted.
Remove the pan from the heat and mix through basil, parmesan and pepper.
Enjoy!
I am Claire & I love food. Here you'll find my favourite recipes, tips, tricks, restaurants & plates full of frivolity with the odd crafty post. New inspiration posted daily.
Awesome post. I’m always looking to make low calorie versions of my favourite treats.
*kisses* HH
Thanks Heavenly Housewife. If you find a way to make chocolate mud cake low calorie let me know!
Really well explained and illustrated and sounds yummy.
Thank you for the ‘healty eating’ tips.
Thanks!
The Risotto looks great — will definately try it Claire. I am always on the lookout for quick meals and, of course, am very interested in ‘gluten free’. Keep up the good work!
Thanks Wendy! I have a few other great gluten free recipes on the agenda so stay tuned. x Claire
270 calories a serve-that’s fab! And I wonder if they recommend wooden spoons as you stir so much so it doesn’t scrape the pan. I heard somewhere there was some sort of explanation about friction too.
Thanks Lorraine. Friction you say? I might have to do some research. I’ll let you know what I find.
Thanks for all the wonderful tips on fresh pasta!!! It is much improved on the one i saw a few years ago that did use a broom stick..think the pasta machine is a good idea!! It is just like the one we learnt in our cooking class in Italy. I will share those recipes with you later. Love the web site well done proud of you and very yummy!!!!! cant wait to try the other suggestions……
Thanks Cath!
Ahh yes I remember the broom stick pasta drying method. I contemplated it myself until I had the wooden rod idea.
xx
Looks delicious Claire, it will amuse you to know that stupid old me read “5,270 calories per serve”!!! instead of serves 5, 270 calories per serve. Pleased to read the comments and work out my error.
Thanks Persephone! Hmm yes 5270cals would have been a little over our daily limits. Claire
Love risotto and mushrooms. Can’t wait to cook yours.
It looks delicious.
Thanks Elaine! Claire
Clare, thanks for this recipe – we love risotto! I didn’t know it could be frozen though – that’s really good to know!
Thanks Celia! I freeze lots of things – had to buy a second freezer to fit it all in. I’ll be posting more freezer-friendly meals in the future. Claire
Can you pls add a facebook sharing facility to this blog so it’s easier for me to share your blog with my FB friends? Love it. Want more low cal stuff please. Lots and lots of hints in that area would be great. Love it.
Thanks Jane!
If you scroll to the bottom of each individual post there is a facebook sharing button. Let me know if you have trouble. More low calorie recipes to come!
x Claire