Shrimp and Pea Risotto

Risotto is a dish often associated with high-end restaurants. It’s so satisfying and easy to prepare that it’s become one of our favorite meals to prepare at home.

Makes: 6 servings

Ingredients

2 tbsp extra virgin olive oil, divided (1 tbsp + 1 tbsp)
10 ounces medium shrimp, shelled and deveined (about 16 pieces)
¼ tsp salt, divided (1/8 tsp + 1/8 tsp)
1/8 tsp black pepper
1 quart low sodium vegetable broth
1 cup water
1 cup diced onions
1 ½ cups Arborio rice (do not rinse)
½ cup dry white wine
1 cup frozen peas, thawed
1 tbsp fresh lemon juice
1 tsp lemon zest
2 cups loosely packed arugula, roughly chopped

Method

  1. Heat 1 tbsp oil in a skillet over medium-high heat. Add the shrimp and sprinkle with 1/8 tsp salt and black pepper. Cook until the shrimp are pink and no longer see-through in the center, about 3 minutes. Transfer the shrimp and juices to a bowl to cool.
  2. In a medium saucepan, heat the broth and water over medium heat, just until hot. Turn heat to low to keep the broth warm.
  3. Heat the remaining 1 tbsp oil in a large saucepan over medium heat. Add onions and 1/8 tsp salt and sauté for 4 minutes until onions begin to soften, being careful not to brown them.
  4. Add Arborio rice and stir with a wooden spoon for 2 minutes until all the grains are well coated with oil. Set your timer for 18 minutes. This is generally the time it takes to make a perfect risotto. Add the wine and stir until completely absorbed. Begin to add hot broth, ½ cup at a time, stirring frequently. Wait until each addition is almost completely absorbed before adding the next half cup. Stir frequently to prevent sticking.
  5. After approximately 18 minutes, when the rice is tender but still firm, add ¼ cup broth, peas, lemon juice, lemon zest, and arugula. Add the shrimp and stir until arugula wilts, about 30 seconds. Mix in additional broth if needed, ¼ cup at a time, until the risotto is creamy.
  6. Spoon the risotto into 4 shallow soup bowls.

Serving size: 1 cup

Calories: 260
Fat: 5g
Saturated Fat: 0.5g
Trans Fat: 0g
Cholesterol: 17mg
Carbohydrates: 43g
Sugar: 4g
Fiber: 3g
Protein: 6g
Sodium: 245mg
Calcium: 40mg
Phosphorus: 62mg
Potassium: 116mg

Shanghai Stir-Fried Pork and Cabbage

This easy stir-fry comes together quickly and is the perfect weeknight dish.

Makes: 4 servings

Ingredients

12 ounces boneless pork loin or pork tenderloin, trimmed of fat
2 tsp cornstarch
1 tbsp low sodium soy sauce (see recipe notes)
1 ½ tbsp dry sherry
¼ tsp white pepper
¼ cup peanut oil, divided
1 pound napa cabbage
8 shiitake mushrooms, thinly sliced
¾ cup diced red bell pepper (about 1 medium pepper)
¼ cup green onions, thinly sliced
½ cup low sodium vegetable or low sodium chicken broth, divided (¼ cup + ¼ cup)
2 cups cooked white rice
Chinese chili sauce, optional (not in nutrient analysis)

Method

  1. Cut the pork into thin slices.
  2. In a medium bowl, whisk together cornstarch, soy sauce, sherry, pepper, and 1 tbsp of the peanut oil.  Add the pork and toss to coat. Allow to marinate 1 hour.
  3. Cut cabbage in quarters lengthwise. Core and thinly slice crosswise. Rinse and spin dry. Set aside.
  4. In a large skillet over medium-high heat, add 1-1/2 tbsp of peanut oil. When the oil is hot, add the pork in 2 batches and cook about 1-2 minutes, until almost cooked through. Transfer to a plate.
  5. Add the last 1-1/2 tbsp of peanut oil to the skillet. Stir in the shiitakes, peppers, and green onions. Cook until vegetables are tender, about 2 minutes. Add half of the cabbage and ¼ cup broth. Cook until cabbage starts to wilt. Add the rest of the cabbage and broth. Cook for about 1-1/2 minutes, stirring frequently.
  6. Return pork to the pan and cook until heated through, about 1-2 minutes.
  7. Remove from heat. Serve with rice and chili sauce.

Recipe Notes:

  • Button or cremini mushrooms can be substituted for the shiitake mushrooms.
  • Nutrient analysis for this recipe was run with low sodium soy sauce and without Chinese chili sauce.

Serving size: 1½ cups stir fry + ½ cup cooked rice

Calories: 390
Fat: 19g
Saturated Fat: 3.5g
Trans Fat: 0g
Cholesterol: 44mg
Carbohydrates: 31g
Sugar: 4g
Fiber: 3g
Protein: 19g
Sodium: 255mg
Calcium: 105mg
Phosphorus: 230mg
Potassium: 417mg

Greek Style Couscous Salad

If you’re tired of the same old potato and macaroni salad, try this at your next picnic or pot luck. Plump Israeli couscous gets tossed with dressing, chickpeas, black olives, cucumber, and feta cheese to create a unique twist on the classic Greek salad.

Makes: 6 servings

Dressing

2 tbsp red wine vinegar
2 tbsp fresh lemon juice
2 tbsp Dijon style mustard
2 tsp honey
2 tsp minced garlic -or- ½ tsp garlic powder
½ tsp dried oregano
½ tsp dried parsley -or- 2 tbsp fresh chopped Italian parsley
1/8 tsp black pepper
¼ cup extra virgin olive oil

Salad

1 ½ cups water
1 cup Israeli or pearl couscous
1 tsp olive oil
¾ cup canned garbanzo beans, drained and rinsed (see recipe notes)
½ cup chopped seedless cucumber
⅓ cup sliced black olives
¼ cup diced red onion, soaked in ice water for at least 10 minutes, rinsed and drained (see recipe notes)
¼ cup chopped Italian parsley
3 ounces fat free feta cheese, crumbled

Method

  1. To make the dressing, whisk together vinegar, lemon juice, mustard, honey, garlic, oregano, parsley, salt, and pepper. Slowly drizzle in the olive oil while you continue to whisk. Cover and place in refrigerator until ready to use. This makes ¾ cup dressing.
  2. For the salad, in a medium saucepan over high heat, bring water to a boil. Add couscous and lower heat to medium. Cook, covered, until water is absorbed, about 10 minutes. Remove from heat and let stand, covered, for 2-3 minutes. To prevent couscous from lumping together, gently toss with olive oil.
  3. When the couscous has cooled slightly, add garbanzo beans, cucumber, olives, onion, and parsley. Stir gently to combine. Just before serving, add the dressing to taste. Add the cheese and toss gently to combine. You may not need all the dressing. If you have leftovers, you can add additional dressing the following day as desired. 

Recipe Notes:

  • Garbanzo beans are also known as chickpeas.
  • Onions are soaked in cold water to reduce the strong flavor. The cold water keeps the onion super crunchy, while the sulfur compounds that give onion its pungent, harsh flavor will fade in the water.

Serving size: 1 cup

Calories: 276
Fat: 12g
Saturated Fat: 1.5g
Trans Fat: 0g
Cholesterol: 1.5mg
Carbohydrates: 32g
Sugar: 4g
Fiber: 3g
Protein: 9g
Sodium: 345mg
Calcium: 75mg
Phosphorus: 30mg
Potassium: 78mg