Chicken Broccoli Risotto
2 cups small broccoli florets
2 cups low sodium chicken broth
1 Tbsp + 1 Tsp reduced calorie margarine
10 oz skinless boneless chicken breast, cut into bite size pieces
1/4 Tsp finely chopped onions
1/4 Tsp fresh ground pepper
6 oz Arborio or other short grain rice
1/2 cup dry white wine
2 Tbsp fresh grated Parmesan cheese
1/4 Tsp grated lemon zest
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Fill large saucepan with 1" water, set steamer rack into saucepan. Place broccoli onto rack. Bring water to a boil, reduce heat to low. Steam broccoli over simmering water, covered 4-5 minutes, until tender. In small saucepan, combine broth and 1 cup water, bring liquid to a boil. Reduce heat to low, let simmer while preparing chicken.
In large saucepan, melt 2 Tsp of the margarine, add chicken and salt. Cook over medium high heat, stirring often, 4 minutes, until chicken is cooked through. With slotted spoon, remove chicken from saucepan, set aside. In same saucepan, melt remaining 2 Tsp margarine, add onions and pepper. Cook over medium high heat, stirring often, 5 minutes, until onions are softened. Add rice, cook stirring constantly, 1 minute. Add wine, cook, stirring constantly, until most of the liquid is absorbed. Add 1/2 cup hot broth mixture to rice mixture, cook, stirring constantly, until liquid is absobed. Continuing to stir, add all but 1/4 cup of the remaining broth mixture, 1/2 cup at a time, cook, stirring constantly after each addition, 18 minutes, until all liquid is absorbed, rice is tender and mixture is creamy. Stir cheese, zest, steamed broccoli, cooked chicken and remaining 1/4 cup broth mixture into rice mixture, cook stirring often, 2 minutes, until heated through. Makes 4 Servings.
Serving (1 cup) provides: 1/2 Fat, 1 1/2 Vegetable, 2 Protein, 1 1/2 Bread, 50 optional calories. Per serving: 326 calories, 5 g Total Fat, 1 g Saturated Fat, 43 mg Cholesterol, 337 mg Sodium, 42g Total Carbohydrate, 3 g Dietary Fiber, 24 g Protein, 92 mg Calcium.
Thanks to Pam Cedar.